How to set a focus before doing a meditaton.

Expanding Space

Bring your attention to the space within your body, feeling the outlines of your skin and the space within that.

Next feel the outlines of the room you are in, its walls, and the space within that.

Expand the outline to the building you are in and the space contained within that.

Continue expanding the outline to larger and larger areas, your street block, your part of town, your city, state, country, the Earth, the solar system . . .

When you've gone as far as you can go, move back through the spaces one by one until you focus once again on the outlines of your own body and the space within that.