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| == Overview ==
| | {{Trail |
| {{Map Info Box | |
| |Type=Trail
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| |Name={{PAGENAME}} | | |Name={{PAGENAME}} |
| |image=Guide to Beacons.jpg | | |Background= |
| | === What is Attention? === |
| | {{Attention Overview}} |
| | |Nutshell=This trail is designed to take you to a place where you have a basic understanding of the [[Attention|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. |
| | |Landmark1=Use Sounds to be Present |
| | |Landmark2=Acknowledge Negative Emotions Without Judgment |
| | |Landmark3=Notice Multiple Sensations |
| | |Destination=Now that you have a basic idea of the concept, it's recommended you read through the article about the Beacon of [[Attention]] and see if it starts to click with you. Then, look for other [[Trails]] and [[Landmarks]] that are in the [[Enrollment]] Realm that can assist you further. |
| }} | | }} |
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| TODO - decide which of these overviews we want
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| {{Trails Overview}}
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| {{:Attention Overview}}
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| TODO - remaining overview to parallel the destination
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| == Step 1 - TODO ==
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| === Lookouts ===
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| TODO - select the two
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| * '''Lookout: Observation of Thoughts:''' As you go about your day, you'll begin to see how you can observe your own thoughts like a bystander, not a participant.
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| * '''Lookout: Mind Clutter:''' Throughout your journey, notice the clutter in your mind and the constant chatter of thoughts.
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| * '''Lookout: Emotion Observation:''' You'll become more aware of your emotions as entities separate from your core being, observing them come and go.
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| * '''Lookout: Impermanence of Thoughts and Emotions:''' Notice that your thoughts and emotions, regardless of their intensity at the moment, inevitably pass away.
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| * '''Lookout: 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.
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| * '''Lookout: Awakening from Daydreams:''' Observe how ambient sounds can serve as anchors, pulling you out of your daydreams and bringing you back to reality.
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| ==== Skill: "Cup of Thoughts" - Thoughts can be observed ====
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| * Get up and start your morning routine, just like any other day.
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| * Head over to your kitchen and start brewing your coffee or tea.
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| * While it's brewing, try not to occupy yourself with anything. Resist the urge to check your phone.
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| * Once it's ready, pour it into your favorite mug and sit down in a quiet space.
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| * As you wrap your hands around the warm mug, close your eyes and take a deep breath.
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| * Open your eyes and gaze into the cup. What thoughts are already popping up? Don't engage, just notice.
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| * Each time a thought comes up, imagine it's like a bubble rising to the surface and popping.
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| * Keep doing this until you finish your cup, noting the transient nature of each thought.
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| * When you're done, clean your mug and reflect on the experience.
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| * Make this a part of your morning routine, it's like a gentle mental jog before the marathon of a day.
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| ==== Skill: "Toothbrush Tune-Out" - Your mind is usually cluttered and distracted ====
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| {{:Toothbrush Tune-Out|Header=}}
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| ==== Skill: "Commuter's Calm" - Emotions can be observed ====
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| * Start your daily commute just like any other day.
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| * As you sit in your car, or on the bus or train, notice how you're feeling.
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| * If it's frustration at the traffic or annoyance at the crowds, let it bubble up.
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| * Instead of fighting it, recognize it. Say to yourself, "I'm feeling frustrated," or, "I'm feeling annoyed."
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| * Notice how this emotion feels in your body. Is your grip on the steering wheel tighter? Are your shoulders tense?
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| * 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?
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| * Each time your mind drifts away from observing your emotions, gently bring it back.
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| * When you finally reach your destination, take a moment to sit still and take a few deep breaths.
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| * Use this usually stressful time to become more in tune with your emotions and their transient nature.
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| ==== Skill: "Exercise Ebb and Flow" - Thoughts and emotions pass away ====
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| * Begin your workout routine as you typically would.
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| * As you move through the exercises, pay attention to your thoughts and emotions.
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| * Notice the thoughts that arise with the physical strain. Are you thinking, "I can't do this," or, "This is too hard"?
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| * Realize that these thoughts, like the strain of the exercise, are temporary.
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| * As you move from one exercise to another, pay attention to the fluctuations in your thoughts and emotions.
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| * Just as your body recovers from one exercise before moving to the next, so do your thoughts and emotions ebb and flow.
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| * By the end of your workout, you'll have a better understanding of the temporary nature of your thoughts and emotions.
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| * Clean up your space, have a stretch, and take a few moments to reflect on the experience.
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| ==== Skill: "Mindful Munching" - You can focus on what is in front of you ====
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| * When it's time for your next meal, sit down at your table with your plate of food.
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| * Before you begin eating, take a moment to appreciate the sight and smell of your food.
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| * As you pick up your fork, bring your attention to the act of eating.
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| * Pay attention to each bite - the flavors, the texture, the sensation of chewing and swallowing.
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| * When your mind wanders, notice where it goes, then gently guide it back to your eating.
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| * Even if your mind wanders a hundred times, bring it back a hundred times.
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| * Practice this each time you eat. With time, you'll find it easier to keep your mind on the task at hand.
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| * Clean up after your meal, maintaining your focus on the present moment.
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| ==== Skill: "Sound Soak" - Sounds can pull you out of a daydream ====
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| * You're outside, maybe walking your dog, or sitting in your backyard. It's a regular part of your day.
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| * As you're enjoying your surroundings, let your mind wander freely. Let it daydream.
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| * Amidst the daydreaming, bring your attention to the sounds around you.
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| * The distant sound of traffic, the rustling leaves, the birds singing - tune into these sounds.
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| * Each time a particular sound catches your attention, let it pull you out of your daydream, anchoring you back to reality.
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| * Acknowledge the thought or daydream that was interrupted by the sound, let it go, then return to listening.
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| * Continue this practice of allowing sounds to interrupt your daydreams, noting the shift in your attention.
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| * Reflect on how the sounds around you can serve as tools to bring you back to the present moment.
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| * Incorporate this practice into your regular outdoor time to cultivate the habit of using sounds as anchors to reality.
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| === Checkpoints ===
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| * '''Checkpoint: Observation of Thoughts:''' Can you now see thoughts arise, exist, and pass away without getting entangled in them?
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| * '''Checkpoint: Mind Clutter:''' Are you more aware of the constant chatter in your mind, and can you let it be without getting swept up in it?
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| * '''Checkpoint: Emotion Observation:''' Can you identify emotions as they surface and observe them without being consumed by them?
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| * '''Checkpoint: Impermanence of Thoughts and Emotions:''' Do you recognize the transitory nature of your thoughts and emotions?
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| * '''Checkpoint: Focusing on the Present:''' Can you consciously direct your focus on the present moment, particularly when your mind starts to wander?
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| * '''Checkpoint: Awakening from Daydreams:''' Can you use ambient sounds as triggers to return from daydreams or distractions back to reality?
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| == Destination ==
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| TODO
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| {{#set:
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| Beacons=Attention
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| |Milestones=Learning
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| }}
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| [[Category:Trails|{{Category Marker}}]]
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| {{Page Type|Type=Trail|Name={{PAGENAME}}}}
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