Below are various versions of the Wheel of Awareness meditation Dr. Siegel has developed, from easier (beginner) to more complex and expanded (advance). He led us through this process (about 20 minutes) yesterday at the Evolution of Psychotherapy Conference - great experience, and there is clinical evidence that some of the more advanced processes are profoundly effective at improving the quality of life of the practitioner, IF the practice is done daily.
His new diagram is a quadrant model: UR = 5 Senses, which is where he begins the meditation, UL = Interoception (internal physical states) [6th sense], LL = Mental/Cognitive content, including emotions [7th sense], LR = Interconnections, connections to others, inclusive [8th sense].
The audio can be downloaded at the links below - or you can listen to them at Dr. Siegel's page (linked to below).
Wheel of Awareness
Wheel of Awareness - Introduction
October 14, 2013
In this 8 minute wheel of awareness introduction, you can hear a description of the metaphor of the wheel to illuminate the nature of consciousness and its differentiated parts including the hub of knowing, the rim of the known, and the spoke of attention.
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Wheel of Awareness - Basic
October 14, 2013
In this 25 minute wheel of awareness practice, each of the segments of the rim are explored and the practice ends with the fourth segment of our sense of connection to others.
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Wheel of Awareness - Expanded
October 14, 2013
In this 29 minute expanded wheel of awareness practice, the basic elements are included and in addition to expanded reflective elements are added: 1) Awareness of awareness with the bending of the spoke of attention back towards the hub of knowing; 2) During the fourth segment focus on our sense of connectedness, the research-proven statements of positive intentions and kindness are offered to promote self- and other-directed compassion.
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Wheel of Awareness - Consolidated
October 14, 2013
This is a practice that should only be done after mastering the basic and expanded practices. This is offered by popular request for those familiar with the wheel to have a more expedited experience available for their busy lives! At least it is comprehensive and over the minimum dozen minutes some suggest is necessary for daily practice! In this 15 minute wheel of awareness practice, the breath becomes a pacer for the movement of the spoke of attention around the rim. Some people find it helpful when on the third segment of the rim to count the number of breaths by pressing on the fingers of one hand to reach five for each of the first parts of that segment, and to a count of ten for the "awareness of awareness" portion as well. When this becomes familiar to you, you can use your own timing to allow this consolidated practice without listening to an external voice.
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