Kindly Anchoring Your Attention

Kindly Anchoring Your Attention

Training attention is a skill you can build with regular practice.
Select any object around you at this moment
and anchor your attention on it for the next 5 minutes.

  • Keep your eyes on the object. (your hands are a convenient object)
  • Be kind when your notice your mind repeatedly wanders away.
    • Say “Thank you- not now” each time you mind wander.
  • Notice a tendency to judge your performance. Let it go.


Repeated positive reinforcement of becoming aware your mind has wandered that is the key to training your attention!

It is a misconception to expect to find this experience relaxing.
It is common to feel some distress when witness
the highly mobile nature of the mind.