Learn About Attention: Difference between revisions

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== Step 2 - Learn About Non-Judgement ==

~~TODO~~

During this step, you'll discover how often we pass judgement on what goes on around us. The example chosen is driving or commuting, but you can choose anything about your typical day that may be frustrating or boring, or mildly unpleasant in some way. Learning about judgement is the first step in learning about Non-Judgement.

=== Lookouts ===

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'''TODO''' MAKE ANOTHER, and add checkpoint

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

=== Skill: Observe Emotions Without Judgement ===

* 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?