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

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

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

Observe Emotions Without Judgement

Checkpoints

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

Step 3 - Learn About Mindfulness

During this step, you'll be introduced to the first basic concepts of practicing Mindfulness, as part of simply eating something. There is a lot more to it, but just the simple act of paying attention to sensations is enough to help you "Experience the Now".

Lookouts

• Paying Attention to Sensations: As you eat, you will practice noticing all the sensations you encounter.

Landmark: Notice Multiple Sensations
Beacons	Attention
Realms	Enrollment
Lenses	Mindfulness
Guides	Eating
Trails	Learn About Attention

The Landmark of Notice Multiple Sensations starts out with simple Mindful practices of using smell, taste, and touch to Experience the Now. This Landmark is within the Realm of Enrollment, and is part of the Beacon of Attention, more specifically the Lens of Mindfulness.

Landmark Lookouts:

• Paying Attention to a Sensation: Can you practice paying attention to one sensation at a time - such as smelling your meal?
  
• Paying Attention to Multiple Sensations: Can you hold your attention on two or more sensations at a time - such as smelling your meal and feeling your smooth utensils? Can you feel the difference as you move back and forth between single sensations and multiple sensations?
  
• Sensations in The Now: Do you feel how the "weight" of sensations in the present is different than other thoughts which are not part of "Experiencing the Now"?
  

Doing this oatmeal example (or something similar), you'll be introduced to the first basic concepts of practicing Mindfulness, as part of simply eating something. There is a lot more to it, but just the simple act of paying attention to sensations is enough to help you "Experience the Now".

• 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 or spoon, bring all your attention to the act of eating.
• Pay attention to every sensation of each bite - the flavors, the texture, the temperature, the muscles used in chewing and swallowing.
• With your attention fully on the experience of eating, notice that all of these sensations make up "The Now" - this is what is happening!
• 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.
• Clean up after your meal, maintaining your focus on the present moment.

Checkpoints

• Paying Attention to Sensations: Were you able to experience (and enjoy) all the sensations that made up "The Now" of eating?

Destination

Congratulations, if you've completed these three Skills, and reviewed the Checkpoints, you are one Trail further along in your practice. 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 Skills that are in the Learning Milestone that can assist you further.

Resources

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

• How Present-Moment Awareness Can Make Life More Meaningful
• Non-Judgment for Beginners
• Getting Started with Mindfulness