Sustained Attention

🧘‍♀️ 1. Setup (2 min) • Sit up straight but relaxed • Back aligned, shoulders relaxed • Gaze resting (or eyes closed) 👉 Intention: "I am going to train my attention." ⸻ 🌬️ 2. Breath focus (5 min) Choose a specific point: 👉 the air entering your nose 👉 or your belly rising and falling Now: • Inhale → observe • Exhale → observe 💡 Rule of the game: Every time your mind wanders (and it will 😄) ➡️ gently bring it back Without judging yourself. 👉 It's the return that trains your brain, not perfection. ⸻ 🔁 3. Counting to stabilize (3 min) Add a structure: • Inhale → 1 • Exhale → 2 • Inhale → 3 • Exhale → 4 … up to 10, then start again ⚠️ If you lose count → start over at 1 👉 It's like recalibrating your mental GPS ⸻ 🎯 4. Focusing on an object (3 min) Open your eyes and focus on a simple object: • a cup • a spot on the wall • a plant Observe: • the details • the outlines • the light 👉 As soon as your mind wanders → bring it back You are strengthening your ability to stay with one single thing ⸻ 🌿 5. Integration (2 min) Close your eyes again Feel: • more stability • less distraction Repeat: "I can direct my attention." ⸻ ⚡ Express exercise (2 min, during the day) 👉 Choose a simple task (walking, drinking, writing) And do it: • slowly • being 100% present 👉 No phone 👉 No multitasking This is real-life training