Trail: Learn About Attention

Overview

Trail: Learn About Attention
Trail: Learn About Attention
Landmarks	Use Sounds to be Present Acknowledge Negative Emotions Without Judgment Notice Multiple Sensations

What are Trails?

A Trail in the context of Everyday Enlightenment is a curated journey of self-discovery and personal growth. It is a structured way of traveling through concepts and practices and is designed to guide you towards mindfulness and deeper understanding. Using a Trail helps you systematically navigate and explore the vast landscape of meditative insights, providing you with achievable goals and practical techniques to integrate these insights into your everyday life.

What is Attention?

Attention Overview

Where will this Trail take you?

This trail is designed to take you to a place where you have a basic understanding of the Beacon of Attention, including the Lenses of Mindfulness, Non-Judgement and Presence, as well as the Credo of Experience the Now. Once you've completed this trail, it is recommended you read through the content on the Attention page.

Step 1 - Learn About Presence

During this step, you will get a chance to see the difference between being present, and not being present. This is the first step in becoming a Learner in the Beacon of Attention.

Lookouts

• Focusing on the Present: As you practice, discover how you can choose to focus solely on what is in front of you, instead of being carried away by thoughts.
• Awakening from Daydreams: Observe how ambient sounds can serve as anchors, pulling you out of your daydreams and bringing you back to reality.

Skill: Use Sounds to be Present

Landmark: Use Sounds to be Present
Beacons	Attention
Realms	Enrollment
Lenses	Presence
Guides	Sounds
Trails	Learn About Attention

The Landmark of Use Sounds to be Present asks about your ability to notice how listening to sounds can quickly bring your wandering mind back to your present experience. This Landmark is within the Realm of Enrollment, and is part of the Beacon of Attention, more specifically the Lens of Presence.

Landmark Lookouts:

• Notice Your Wandering Mind: Are you able to notice times when your mind wanders?
  
• Experiment with Sounds and Presence: Can you identify the experience of sounds pulling you back into the present and keeping you in the present?
  
• Sounds as Anchors: Do you notice and sense that as long as you listen to sounds in the present moment your mind is less likely to stray?
  

Quite often you'll find a great variety of sounds outside, which is the perfect time to use these concepts.

• You're outside, maybe walking your dog, or sitting in your backyard. It's a regular part of your day.
• As you're enjoying your surroundings, let your mind wander freely. Let it daydream.
• Amidst the daydreaming, bring your attention to the sounds around you.
• The distant sound of traffic, the rustling leaves, the birds singing - tune into one of these sounds, whichever one you like.
• Each time a particular sound catches your attention, let it pull you out of your daydream, anchoring you back to reality.
• Acknowledge the thought or daydream that was interrupted by the sound, let it go, then return to listening.
• Continue this practice of allowing sounds to interrupt your daydreams, noting the shift in your attention.
• Reflect on how the sounds around you can serve as tools to bring you back to the present moment.
• Take a few more moments and listen intently to one of the sounds. Notice that as long as you listen, your mind is less likely to drift.
• Incorporate this practice into your day to cultivate the habit of using sounds as anchors to the present moment.

Checkpoints

• Focusing on the Present: Can you consciously direct your focus on the present moment, particularly when your mind starts to wander?
• Awakening from Daydreams: Can you use ambient sounds as triggers to return from daydreams or distractions back to reality?

Step 2 - Learn About Non-Judgement

TODO

Lookouts

• Emotion Observation: You'll become more aware of your emotions as entities separate from your core being, observing them come and go.

TODO MAKE ANOTHER, and add checkpoint

Skill: "Commuter's Calm" - Emotions can be observed

• Start your daily commute just like any other day.
• As you sit in your car, or on the bus or train, notice how you're feeling.
• If it's frustration at the traffic or annoyance at the crowds, let it bubble up.
• Instead of fighting it, recognize it. Say to yourself, "I'm feeling frustrated," or, "I'm feeling annoyed."
• Notice how this emotion feels in your body. Is your grip on the steering wheel tighter? Are your shoulders tense?
• As your journey continues, pay attention to how these feelings shift and change. Do they intensify? Do they fade? Does a new emotion replace the old one?
• Each time your mind drifts away from observing your emotions, gently bring it back.
• When you finally reach your destination, take a moment to sit still and take a few deep breaths.
• Use this usually stressful time to become more in tune with your emotions and their transient nature.

Checkpoints

• Emotion Observation: Can you identify emotions as they surface and observe them without being consumed by them?

Step 3 - Learn About Mindfulness

Lookouts

TODO

Skill: "Mindful Munching" - You can focus on what is in front of you

• When it's time for your next meal, sit down at your table with your plate of food.
• Before you begin eating, take a moment to appreciate the sight and smell of your food.
• As you pick up your fork, bring your attention to the act of eating.
• Pay attention to each bite - the flavors, the texture, the sensation of chewing and swallowing.
• When your mind wanders, notice where it goes, then gently guide it back to your eating.
• Even if your mind wanders a hundred times, bring it back a hundred times.
• Practice this each time you eat. With time, you'll find it easier to keep your mind on the task at hand.
• Clean up after your meal, maintaining your focus on the present moment.

Checkpoints

TODO

Destination

TODO

Resources

To learn more about these concepts, see the following articles.

• Non-Judgment for Beginners