CONTROLLING YOUR ATTENTION

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If awareness is the first step in becoming more mindful, learning how to control and direct your attention is the next step. This next exercise will help you figure out how to shift your attention.

I like this exercise because it gives you the experience of focusing your attention on one part of your inner and outer world and then switching attention, moving to some other aspect of your world. Here’s what to do:

The first part:

1.Find a place where you can sit comfortably without being disturbed for about five minutes.

The place doesn’t have to be totally quiet. In fact, some ambient sounds make this exercise work even better.

2.Close your eyes and begin directing your attention to your breathing.

You don’t have to change the way you breathe, just focus your attention on what is happening in your body when you breathe.

3.Notice the way the cool air feels when you inhale through your nostrils.

4.Notice how the stream of air goes to the back of your throat and into your lungs.

5.Notice how your diaphragm rises as you inhale and falls when you exhale.

6.Notice how much warmer the air is leaving your body.

7.Be aware of any other aspects of your breathing.

Is your body making any sounds as you breathe?

8.Notice that your breathing slows as you keep focusing on your breathing.

If your thoughts wander, simply notice that they have wandered and return your attention to your breathing. Keep this up for about two minutes.

The second part:

1.Let your attention shift to your stomach.

Pay attention to how it feels. Full? Empty? Do you notice any movement? Any sounds? Notice how your stomach moves in and out with your breathing. See if you can maintain this focus for another minute or so.

2.Shift your attention to the way your body feels in the chair.

Notice the sensations it creates in your body.

3.Shift to noticing any sounds you hear outside of your body.

4.Try shifting the focus of your attention back and forth between inner-body sensations and external sounds.

A funny taste in your mouth? A breeze on your face?

This exercise hones your ability to maintain your attention and become more sensitive to subtle changes and variations in your experience. It also, and more importantly, shows you that you aren’t locked into these feelings and experiences but can remain apart from them. They don’t define you or limit you. They are not you.

Copyright © Allen Elkin Phd – Originally appeared in Stress Management for Dummies 2nd edition by Allen Elkin