The aim of these exercises is not to clear your mind or stop thoughts from appearing. It is to practise where you place your attention. Your mind will wander, and that is completely normal. Each time you notice it has wandered and gently bring your attention back, you are practising.
Try a few different exercises and see which ones work best for you.
1. The 5 Senses Exercise
This exercise uses your senses to bring your attention into the present moment.
Take a moment to look around you and notice:
- 5 things you can see. Look around slowly. Notice the colours, shapes, textures or details.
- 4 things you can physically feel. Notice your feet on the floor, your clothes against your skin, the temperature of the room or the chair supporting you.
- 3 things you can hear. Listen carefully. What sounds are closest to you? What sounds are further away?
- 2 things you can smell. Notice any smells around you. They may be obvious, or you may need to deliberately search for them.
- 1 thing you can taste. Notice the taste in your mouth, or take a small sip of a drink and focus on its taste and texture.
Do not rush through the list. The aim is to pay attention to each sensation.
2. The Mundane Task Challenge
Choose one ordinary activity, such as brushing your teeth, showering or washing the dishes, and try doing it with your full attention.
When brushing your teeth, you might notice:
- the feeling of the toothbrush against your teeth
- the taste of the toothpaste
- the movement of your hand
- the sound of the brushing
- the sensations in your mouth
- what you can see and hear around you
If your mind starts thinking about your to-do list, a conversation or something you are worried about, notice that your attention has wandered and gently bring it back to the activity. There is no need to do anything differently. You are practising being fully present for something you normally do without thinking.
3. Focused Listening
Choose a piece of music, or sit somewhere and listen to the sounds around you.
Start by focusing on one sound. Notice its volume, pitch, rhythm and where it seems to be coming from. Then deliberately move your attention to another sound. For example:
“I can hear the traffic.”
“Now I am noticing the sound of the clock.”
“Now I can hear someone talking.”
See how deliberately you can move your attention between different sounds. If your mind wanders into thoughts, notice it and bring your attention back to listening.
4. Attention Switching
Choose three things around you: something you can see, something you can hear and something you can physically feel.
Move your attention between them. For example, focus on the details of a plant, then the sounds around you, then the feeling of your feet against the floor. Repeat the process.
You might notice that your attention is naturally pulled back towards your thoughts. That is okay. Each time you notice this and choose to redirect your attention, you are strengthening your ability to shift your focus.