![]() The instructions are quite basic, yet what the exercise is actually doing to your brain’s attention system is anything but. Breath awareness can seem deceptively simple: focus your attention on your breath, and when the mind wanders, return it. To help find your flashlight, you can draw on a foundational mindfulness practice often called breath awareness. When we are able to find our focus more easily, we waste less time, experience fewer dips in mood and fewer spikes in stress and worry less when we have something important to get done-whether for work, for others or for yourself. ![]() Your mind will begin to get more attuned to noticing when you’ve wandered off, as well with more practice, you’ll grow more able to notice the initial pull on your flashlight away from the target object, instead of becoming completely lost or hijacked before you do. The more often you gently guide your attention back, the more easily it will follow-just as your puppy will learn to do. Now, reframe “mind-wandering” itself: it’s not a failure or error, but rather a cue to begin again and reorient back to the target object. Instead, we simply begin the training exercise again.Īdopt a similar supportive-yet-firm attitude as you engage in this activity-and notice when old mental habits like justifying, chastising or ruminating show up when you notice your mind-wandering. If the puppy does not follow a command, we don’t indulge stories about how bad, flawed, untrainable or unlovable the puppy is. But you should be consistent and clear with your instruction, over and over again. Wandering around is just what puppies do. ![]() ![]() In this “core exercise,” your goal is to repeatedly find your flashlight. Think of this like training a puppy. To find your focus, the first skill you need to develop is to notice when your “attentional flashlight” has wandered away from the task-at-hand. ![]()
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