Give this Mindfulness exercise a try.
About This Practice
Attention moves constantly, and most of the time we do not notice it has gone until much later. This is the most basic of all the skills, because every other practice depends on it. If you can catch the moment your attention has drifted, you can choose where to put it. That single moment of catching it is the whole skill.
In this exercise you will rest your attention on your breathing, and wait. Your mind will wander, that is not a fault, it is what minds do. Each time you notice it has gone somewhere else, you will recognise where it went, and bring it back to the breath. You will do that again and again.
Guided Practice
Choose the practice length that suits you today.
Ways to Practise
Meditation
Sit or lie down comfortably, with your eyes closed or resting softly. Follow along with the audio recording.
Writing
Complete this reflection after practising with the breath. The writing is not a substitute for noticing attention directly; it helps you review what you observed. Where did your attention go? List the main places your attention moved during the practice, such as a thought, memory, sound, body sensation, emotion, or plan. How did you notice? What helped you recognize that you were no longer following the breath? How did you respond? Describe what you did after noticing. Did you return immediately, continue the distraction for a while, or become frustrated with yourself? What do you want to practise?
Inner Child
There is no inner child version for this practice.
Mirror
There is no mirror version for this practice.
Real-World Practice
Use this during an ordinary activity when it is safe to check where your attention is. Ask: Where is my attention right now? If your attention is on something unrelated, acknowledge where it went without criticizing yourself. Then return to the activity in front of you. Notice the direct details of the task: what you can see, hear, feel, or physically do. Continue until you notice attention moving again. The repeated sequence is the practice: notice where attention went, redirect it, and continue.
Micro Practice: Just three breaths…
- Breath – Notice where your attention is.
- Breath – Redirect it to the present.
- Breath – Set an intention to stay present with what you do next.
Next, we turn to Compassion, the second step in our 4-StepsTM approach.