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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.
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.


== Step 1 - TODO ==
== Step 1 - Learn About Presence ==


=== Lookouts ===
=== Lookouts ===
* '''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.
* '''Lookout: 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 ===
* 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.
* Incorporate this practice into your regular outdoor time to cultivate the habit of using sounds as anchors to reality.
=== Checkpoints ===
* '''Checkpoint: Focusing on the Present:''' Can you consciously direct your focus on the present moment, particularly when your mind starts to wander?
* '''Checkpoint: Awakening from Daydreams:''' Can you use ambient sounds as triggers to return from daydreams or distractions back to reality?
== Step 2 - TODO ==
=== Lookouts ===
=== Skill: "Cup of Thoughts" - Thoughts can be observed ===
=== Checkpoints ===
== Step 3 - TODO ==
=== Lookouts ===
=== Skill: "Sound Soak" - Sounds can pull you out of a daydream ===
=== Checkpoints ===
TODO - select the two
TODO - select the two
* '''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.
* '''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: 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.
* '''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.
* '''Lookout: Awakening from Daydreams:''' Observe how ambient sounds can serve as anchors, pulling you out of your daydreams and bringing you back to reality.
* '''Lookout: Awakening from Daydreams:''' Observe how ambient sounds can serve as anchors, pulling you out of your daydreams and bringing you back to reality.
==== Skill: "Cup of Thoughts" - Thoughts can be observed ====
* Get up and start your morning routine, just like any other day.
* Head over to your kitchen and start brewing your coffee or tea.
* While it's brewing, try not to occupy yourself with anything. Resist the urge to check your phone.
* Once it's ready, pour it into your favorite mug and sit down in a quiet space.
* As you wrap your hands around the warm mug, close your eyes and take a deep breath.
* Open your eyes and gaze into the cup. What thoughts are already popping up? Don't engage, just notice.
* Each time a thought comes up, imagine it's like a bubble rising to the surface and popping.
* Keep doing this until you finish your cup, noting the transient nature of each thought.
* When you're done, clean your mug and reflect on the experience.
* Make this a part of your morning routine, it's like a gentle mental jog before the marathon of a day.
==== Skill: "Toothbrush Tune-Out" - Your mind is usually cluttered and distracted ====
{{:Toothbrush Tune-Out|Header=}}


==== Skill: "Commuter's Calm" - Emotions can be observed ====
==== Skill: "Commuter's Calm" - Emotions can be observed ====
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* Use this usually stressful time to become more in tune with your emotions and their transient nature.
* Use this usually stressful time to become more in tune with your emotions and their transient nature.


==== Skill: "Exercise Ebb and Flow" - Thoughts and emotions pass away ====
 
* Begin your workout routine as you typically would.
* As you move through the exercises, pay attention to your thoughts and emotions.
* Notice the thoughts that arise with the physical strain. Are you thinking, "I can't do this," or, "This is too hard"?
* Realize that these thoughts, like the strain of the exercise, are temporary.
* As you move from one exercise to another, pay attention to the fluctuations in your thoughts and emotions.
* Just as your body recovers from one exercise before moving to the next, so do your thoughts and emotions ebb and flow.
* By the end of your workout, you'll have a better understanding of the temporary nature of your thoughts and emotions.
* Clean up your space, have a stretch, and take a few moments to reflect on the experience.


==== Skill: "Mindful Munching" - You can focus on what is in front of you ====
==== Skill: "Mindful Munching" - You can focus on what is in front of you ====
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* Clean up after your meal, maintaining your focus on the present moment.
* Clean up after your meal, maintaining your focus on the present moment.


==== Skill: "Sound Soak" - Sounds can pull you out of a daydream ====
 
* 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 these sounds.
* 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.
* Incorporate this practice into your regular outdoor time to cultivate the habit of using sounds as anchors to reality.


=== Checkpoints ===
=== Checkpoints ===
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* '''Checkpoint: Emotion Observation:''' Can you identify emotions as they surface and observe them without being consumed by them?
* '''Checkpoint: Emotion Observation:''' Can you identify emotions as they surface and observe them without being consumed by them?
* '''Checkpoint: Impermanence of Thoughts and Emotions:''' Do you recognize the transitory nature of your thoughts and emotions?
* '''Checkpoint: Impermanence of Thoughts and Emotions:''' Do you recognize the transitory nature of your thoughts and emotions?
* '''Checkpoint: Focusing on the Present:''' Can you consciously direct your focus on the present moment, particularly when your mind starts to wander?
* '''Checkpoint: Awakening from Daydreams:''' Can you use ambient sounds as triggers to return from daydreams or distractions back to reality?


== Destination ==
== Destination ==
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