3 effortless steps to stage up your mindfulness – an approach for actual attention



  • each time and anyplace (unless you are flying a airplane or some thing lol)
  • it solely takes some seconds up to some minutes of your time
  • anyone can gain from it, a meditation beginner as nicely as mindfulness seasoned


  • maximize your center of attention in any issue of lifestyles (communicating, learning, working, having enjoyable …)
  • to enhance emotional mastery and do away with suffering
  • gain self-control
  • increase fulfillment
  • experience actuality on a complete new stage

the following method is based totally on a Buddhist strategy to mindfulness and the statistics i am referring to is by way of shin zen young, a meditation teacher, and Leo, a extremely good man with an incredible you tube channel referred to as “actualized.org” the place you can critically discover all the records and information to create the most brilliant lifestyles for your self c:

i am no longer kidding, watch like three of his movies and you will already sense your thinking and your attention for existence growing.

watch this and thank me later! for each person who would not prefer to make investments 50 minutes in his intellectual and non secular increase (which i absolutely can’t understand), this is the quick model and a easy step-by-step tutorial:

let’s do this

this practice consists of cycles, each round takes about 20 seconds. 
for every cycle you pick an “object” or sensation towards which you will lead your whole attention.

the one golden rule:
don’t judge, just perceive!

outer perceptions:

\\ SEE with your eyes (physical things by your side , like a banana or a lamp…)

\\ HEAR with your ears (sounds like the water ripple outside)

\\ FEEL with your senses (physical sensation in your arms or even your heartbeat inside your body)

inner perceptions:

//SEE with your visual imagination (any image you see, like a computer, faces..)

// HEAR the words of your brain (the voice inside your head)

// FEEL your feelings like any other sensation, don’t comment on them or judge them

find a comfortable place to stand, sit or lay down and let’s do our first mindfulness meditation together 🙂

1) find an object / sensation in your present awareness.

2) silently label it by one of the three channels of perception, note if it is hear, see or feel.

3) savour the experience, take in the raw perceptions that are there, take that in precisely as it is proper now in the existing moment.
do that for 5-7 seconds.
don’t have interaction in any judgments, conceptualizations, or memories about the object, you must solely be involved about what’s in reality actually there in your existing awareness.
only the actual perceptions, let any different ideas about the object go.

…and after about 10 seconds you can pick a new object and repeat the cycle


1-If greater than one phenomena comes up simultaneously, simply center of attention on whichever one you want. Usually whichever is most salient, and drawing the most interest from your mind.
2-If the phenomena disappears whilst you’re jogging a cycle, simply seen that it stopped, and you can additionally get pleasure from the reminiscence of it that you have.
3-If you don’t truly comprehend what a phenomena is, that’s okay. You’re allowed to wager and you don’t want to be one hundred percent correct with your labeling.

And its even k if you mis-categorize something. Go with your exceptional guess. And over time, as you exercise mindfulness for weeks and months, you will get higher and higher and then you will no longer have these doubts anymore.

→ Do this practice daily. 05 – 10 minutes is recommended every day.

→ The only hard thing about it is: are actually going to do it?

→ This is probably the most interesting skill that you can develop as a human being because this is how you interface with reality—it’s your senses. If you’re not mindful of what you’re perceiving, you’re basically not mindful of reality, and you’re living in your imagination. You need to see and understand reality for what it literally is.

So that used to be my favorite way of conscious meditating, I hope you like it.




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