2019-08-01_Mindful

By Kelle Walsh

Focus Your Attention

Quiet the noise inside your head with this simple naming practice.

You know when you have something
you need to do but you just can’t
focus? Despite your earnest intention
to get the job done, any (and every)
distraction pulls at your attention
like a dog seeing a squirrel. Instead of
finishing the report, you find your-
self scrolling through Instagram or
researching recipes. You get every-
thing ready to begin your project, and
the next thing you know you’re stand-
ing in front of the refrigerator (for the
second time in an hour) wondering
what to eat. You start to write the
evaluation and midsentence remem-
ber the email you forgot to respond
to the day before.
When your mind seems stuck in
pinball-machine mode, it’s nearly
impossible to force yourself to focus
on one task. That’s when you need to
gently guide it away from the romper
room to a quieter, calmer den. “It’s
all about refocusing your attention,
calming down your nervous system,
and coming back to center so you can
move forward in your day,” says Ali
Katz, author of One Minute to Zen: Go
From Hot Mess to Mindful Mom in One
Minute or Less (Skyhorse Publishing).
The Name Three Things practice
can help. Katz likes to use it when in
need of a quick work break or a refo-
cusing moment to ground her when
she’s feeling scattered.
Before you start, let out some of that
kinetic energy by standing up, moving
around, perhaps swinging your arms
and stretching your body, or by getting
a glass of water. Then, come back and
try this:
Name three objects you see in the
room, one at a time. You can do this
aloud or silently to yourself. Just take
a natural breath, look around, and
name one thing you see. Take another
breath, and name another. Take a third
breath, and name a third.

For example:

I see the desk chair.

I see the light.

I see the door.

Next, name three sounds that you

hear. If it helps, you can close your eyes.

For example:

I hear the fan.

I hear my breath.

I hear a car on the street.

Then, name three feelings you are

having right now.

For example:

I feel tired.

I feel cold.

I feel lonely.

Now you’re going to do the same

three steps, but this time naming just

two objects that you see, two sounds

you hear, and two feelings you have.

When you’re done, do it again, and

this time, name just one thing that you

see, one you hear, and one you feel.

When you finish, take a full, center-

ing breath, inhaling through your nose

and exhaling through your mouth.

Notice if your mind feels a bit more

settled. Go back to your day. ●

PRACTICE FOCUSED-

ATTENTION MEDITATION

Explore this 3-part guided

meditation series to gently work

with your wandering mind.

mindful.org/focus-attention

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26 mindful August 2019

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