Notice the present or join an activity · S1.17

Place attention on one ordinary detail

You want a brief pause from a crowded stream of thoughts.

Everyday practice

Try these steps

1. Choose a neutral detail available now, such as a sound, an object, or words on a page.
2. Describe one feature of it. When attention moves, notice that and choose whether to return.
3. End when you want and decide what to do next; calm is not a requirement.

An example

I notice the straight edge of the table and the shadow beneath it.

Reflect

Was the brief change of attention useful, neutral, or uncomfortable?

Next time

Choose a different detail or a different kind of break if you prefer.