Practices
Attention Without a Task
Nothing has to be achieved in this interval.
AI-drafted Open question
Proposed form Not a report of established or tested use.
- Time needed Two to five minutes, or less
- Alone Can be practiced on your own
The sequence
-
Choose a tolerable position
Sit, stand, lie down or move. Keep your eyes open if that suits you. Pain and stillness are not requirements.
-
Choose something to notice
A sound, texture, view, or a comfortable sensation. You need not focus on breath or on internal experience.
-
Let attention move and return
When you notice it has moved, return if you wish. Do not count departures as failures.
-
Finish
End at the chosen time, or sooner. If the exercise is distressing, stop rather than treating distress as a stage to push through.
Some people prefer a task, company or movement to quiet inward attention. Nothing here makes that preference lesser. If you need support for distress, seek an appropriate person or service rather than making the exercise harder.