Mindful Movement Practice To Stabilize Your Attention.
We will learn a very simple but powerful exercise to train your mind to stay in the present moment.
As humans, we tend to complicate everything, but what I will teach you is extremely simple. There is no wrong or right way of doing it, and like any new skill, all you need to do is keep practising.
Don’t give up if you don’t see immediate results. Keep going, keep moving, and the results will come.
Training To Stabilize Your Attention.
Mindful Movement is like training for a long-distance race. You can’t just turn up without putting in the training and expecting to win.
Rewriting the script in your mind is the same. You cannot expect to stop dwelling on the past or worrying about the future without applying some mental fitness training.
One of the most popular ways to train the mind to focus on the present moment is meditation, particularly mindfulness meditation.
But what I am teaching you is active meditation or in other words mindful movement, and how it can be applied to your life through any physical activity.
Exercise To Stabilize Your Attention.
I want you to go for a run or walk, and choose one thing from your environment to focus on, for example, the colour Orange as this is a vibrant colour that draws attention.
You can choose any colour you wish and look for all variations of this colour; make sure you choose something which is not too common where you are.
Maybe not green, blue and brown because they are everywhere outdoors.
Every time you notice an orange colour, say in your mind: orange. If you can’t see anything orange, look for a similar colour like Amber or Yellow.
You may say, what a silly exercise. There are not many orange colours in my area. But if you go practice it, you will be surprised; cars, people’s clothes, road workers, shop fronts, buildings, graffiti, chairs, tables, doors, boats, signs, etc.
Orange colour is everywhere. We just don’t pay attention to it.
Don’t be too hard on yourself if you lost your focus as that’s exactly what I expect to happen. Don’t try to change anything. Just be aware and accept that your mind lost focus.
If your mind drifts away, and it will, simply acknowledge it, and label it by saying to yourself quietly, thinking. And bring your attention back to the present moment and notice the orange colour.
The key is to not expect too much from yourself. Don’t try to look for the orange colour, and don’t judge yourself if you don’t see it. Just acknowledge it when you see it.
Once you spend some time noticing and acknowledging that orange colour and accepting it in a non-judgmental way – you will start feeling natural relaxation of your body and mind. You may feel like you lost a heavy weight you ware carry on with you for a long time.
Over time, and with practice, you will start automatically noticing the orange colour, and this will become a trigger. But this time a positive one.
Each time you see the orange colour, you will become aware of the present moment and become more conscious of what is happening here and now.
Daily Activities To Stabilize Your Attention.
Let me give you an example of how I still apply this to my daily life.
When I am doing something that makes me feel anxious and worried, like speaking in public or going to an important meeting, when I walk there and then get into the meeting room, I keep noticing things with the colour Orange.
I can feel myself coming back to the present moment, those feelings of anxiety and worries start to disappear, and I can easily find myself entering a flow state.