Module 2 | Drawing Your Attention

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Module video:

TAKING A MOMENT TO REFOCUS

Scroll down for a transcript of this video.

 
 

Taking a Moment to Refocus

We all have biases in relation to the types of things we like to focus on, whether they be positive or negative, and sometimes these biases can get us a little stuck. Importantly though, we have the ability to change the focus of our attention as well. The more we practice this, the better we get.

So you may have noticed that we’ve mentioned how changing your attention takes practice. And it does. Changing your attention is like learning a new skill. Think about the last time you tried something new, whether it be a new sport or video game, maybe you signed up to a new dance class or started learning a new language. At first it most likely feels awkward or difficult, but with continued practice over time, it progressively gets easier.

 

One way we can train our attention is through simple relaxation or mindfulness activities. Here’s a short four step approach that we often use:

 

  1. Find a time a time in the day where you have a spare five minutes. You don’t need to block out large chunks of time. A little bit, done often, is usually the most effective approach here. Find a place that is comfortable and free from distraction where you can either sit or lie down.

  2. Take a moment to orient yourself to here and now. What are you currently experiencing? What thoughts come to mind? What can you hear around you? Acknowledge these things that come to mind without trying to control or change them. Don’t try to reason with your thoughts. Rather, just observe that it is present in your mind, whatever it is, and then gently let it float away. Spend a minute or so doing this.

  3. Close your eyes and take a few deep breaths. Here, we want to draw air deep into our belly, without our shoulders and chest rising. This is called diaphragmatic breathing. Breathe into your belly for four seconds (through your nose if possible), hold your breath for one second, and then slowly release your breath over four second. Rest for one second and then repeat.

  4. Now bring the focus of your attention to your breath. Notice the sensations that your breath creates throughout your body. Don’t try to change or control anything, simply observe. If your mind wanders off to other thoughts, simply acknowledge this and gently redirect your focus to your breath again. You can think of breath as your anchor which centres you. Your mind may have a tendency to wander off but that’s okay. Simply guide it back to your anchor as you let go of any other thoughts.

 

And there you have it.

Attention training in four simple steps. Give it a try if you like, and remember, new things can sometimes be awkward at first, but with continued practice over time, it will start to feel natural.