FreeSpotting
A practice you control

A guided pause

Let your attention settle.

FreeSpotting is a brief practice of noticing a feeling while resting your gaze on one comfortable point. You do not need to explain a memory or make anything happen.

FreeSpottingGuided emotional practiceOpen
Where to look: Choose a small, stationary spot on the wall or ceiling, preferably one that requires your eyes to look somewhat upward.
About 3–5 minutes · no account · nothing is saved
Open Clint Matheny’s blog post →
Stay oriented to the room. You can pause or stop at any time, and you do not need to continue if this feels uncomfortable.
FreeSpotting guideBefore you begin

How to use this practice.

FreeSpotting gives you a few minutes to notice a manageable feeling while resting your eyes on one stationary point. You do not need to explain the feeling or make anything happen.

  1. Choose a feeling that feels manageable today. Rate its intensity from 0 to 10. The number is a check-in, not a test.
  2. Choose a small, stationary spot on the wall or ceiling. Preferably choose one that has you looking somewhat upward. Sit steadily and let your gaze rest there without straining.
  3. Notice the feeling as you look at the spot. For two to five minutes, allow thoughts, emotions, memories, or body sensations to come and go. Do not force a change.
  4. Return your attention to the room. Look around, notice your feet or the support beneath you, then rate the feeling again. It may change, stay the same, or feel stronger.
Pause or stop whenever you need to. This practice is intended for manageable feelings; the safety guidance remains visible beside the app.

Open Clint Matheny’s full FreeSpotting blog post →

Step 1 of 3Get settled

Choose what to notice.

Bring to mind a mild, manageable feeling you would like to sit with. You can name it in a word, or leave the box blank.

3 / 10
0 · not present10 · strongest

A chime will sound when the practice ends—no separate timer is needed.

Sit somewhere steady. Choose a small, stationary spot on the wall or ceiling, preferably one that requires your eyes to look somewhat upward. Keep some awareness of your body and the room around you.

Step 2 of 33 minute practice

Rest your gaze. Notice what happens.

Choose a small, stationary spot on the wall or ceiling, preferably one that requires your eyes to look somewhat upward. Move your gaze to that spot and let your eyes rest there naturally—no staring or straining. Notice the feeling and any changes, without trying to force them.

03:00
Practice in progress

You can keep a soft awareness of the point, the feeling, and your surroundings. If your attention shifts, simply notice.

Step 3 of 3Check in

Come back to the room.

Let your eyes move naturally. Notice your feet or the support beneath you, and name a few things you see.

3 / 10
0 · not present10 · strongest
Your check-in