Mindfulness is the level of ownership of your life. The more you control attention at every moment, the more productive and interesting any action and life itself.
Instruction manual
one
Realize the benefits of working on developing attention.
- Often, due to inattention, time is spent on remaking something. For example, at work you re-read the information and ask to repeat the order, and when leaving the house, you suddenly wonder if you turned off the iron.
- Inattention reduces the feeling of joy in life. Why not turn a monotonous Saturday shopping 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 over time becomes a bad habit that lives its own life. For example, getting rid of a bunch of "damn" will help attention to how you say.
- Lack of attention can lead to illness, parting with loved ones, dullness of vital feelings.
2
Work with attention is carried out in several areas:
- Full concentration on one action.
- The ability to perceive and process comments, additions, adjustments in the process of performing one action.
- The ability to ignore unnecessary information, filter out extraneous noise (including information).
- The ability to switch attention from one action to another.
- The ability to work productively on several things at the same time (includes the skills of the first 4 areas). You need to start with two simple things.
3
Get yourself interested in getting attention. If there is no inner desire (for example, at work), formulate the motives.
4
Always do the job efficiently, doing everything in your power. If you are doing something for the first time, do not be lazy to think through each stage and its consequences.
5
Control how your affairs go. This will help order in the workplace, order in thoughts. Take care of cleaning.
6
Recognize yourself here and now. Carefully note everything that surrounds you, your internal state. Change the place or its components (background, state of things, lighting). Mark now your surroundings and your feelings.
7
Draw a square of 6x6 cells. In each cell, write numbers from 1 to 36 in a different sequence with black paste. Swap pictures with a partner. Now sequentially point to the numbers with the pen (1, 2,.., 36).
In a similar pattern, make squares with numbers written in red paste. Point to the numbers in reverse order (36, 35,.., 1). Now make a square and write randomly the numbers 1-18 - black, 19-36 - red. Point to the numbers: 1 - black, 36 - red, 2 - black, 35 - red, etc.
Exercise teaches concentration and switching attention. Increase the number of numbers over time.
eight
Attention is the 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 - developing one will change the quality of the other.
9
Have a rest. If you are overworked mentally or physically, the body needs rest to restore attention.
note
It is impossible to develop attention for the future. Constant work is needed.
Useful advice
1. The formation of attention in each person follows an individual path, depending on various factors, including initial human capabilities. But the improvement of this process depends, first of all, on desire and work on oneself.
2. Working on attention, do it consciously. Do not try to notice everything - this, on the contrary, will lead to distracted attention. Only focus on what is needed at the moment. This is the key to understanding phenomena.