Mindfulness is the level of mastery over your life. The more you control your attention at every moment, the more productive and interesting any action and life itself.
Instructions
Step 1
Realize the benefits of working on developing attention.
- Often, due to inattention, time is wasted on reworking something. For example, at work, you re-read information and ask to repeat the assignment, and when leaving the house, you suddenly wonder if you have turned off the iron.
- Inattention reduces the sense of joy in life. Why not turn the monotonous Saturday shopping experience into an adventure? On the way to the store, look into the faces of passers-by, look around - and life will become more interesting!
- Due to lack of attention, an unnecessary skill eventually becomes a bad habit that lives its own life. For example, paying attention to the way you speak will help get rid of the "pancake" link.
- Lack of attention can lead to illness, separation from loved ones, dullness of vital feelings.
Step 2
Working with attention is carried out in several directions:
- Full concentration on one action.
- The ability to perceive and process comments, additions, adjustments in the process of performing one action.
- Ability to ignore unnecessary information, filter out extraneous noise (including information).
- Ability to switch attention from one action to another.
- Ability to work productively on several tasks at the same time (includes skills of the first 4 directions). You need to start with two simple things.
Step 3
Get yourself interested in getting attention. If there is no inner desire (for example, at work), formulate motives.
Step 4
Always do the job well, doing your best. If you are doing something for the first time, do not be lazy to think about each step and its consequences.
Step 5
Monitor how your business is going. This will help order in the workplace, order in thoughts. Take care of the cleaning.
Step 6
Realize yourself here and now. Carefully note everything that surrounds you, your inner state. Change the place or its components (background, state of affairs, lighting). Now take note of your surroundings and your feelings.
Step 7
Draw a 6x6 square. In each cell, write the numbers from 1 to 36 in a different sequence with black paste. Swap drawings with your partner. Now consistently point to the numbers with the handle (1, 2,.., 36).
In a similar pattern, make squares with numbers written in red paste. Point to numbers in reverse order (36, 35,.., 1). Now make a square and scatter the numbers 1-18 in black, 19-36 in red. Point to numbers: 1 is black, 36 is red, 2 is black, 35 is red, etc.
Exercise teaches concentration and attention shifting. Increase the number of numbers over time.
Step 8
Attention is a mental process of displaying the world. Mental processes also include: will, memory, speech, thinking, perception, representation, imagination, emotions, feelings, sensation. There is a relationship between them - by developing one, you will change the quality of the other.
Step 9
Get some rest. If you are mentally or physically fatigued, your body needs rest to regain attention.
