Information Overload 149
- This step is very similar to the first step, with one impor-
tant difference. Instead of slowly alternating between
sounds, this time you will quickly alternate. Try spending
ten seconds on each sound. You should still try to focus all
of your attention on just one sound, even if only for a short
time. Should your attention wane, redirect your focus to
the appropriate sound. Spend about five minutes on this
step too. - Now, notice two sounds at the same time. For example,
notice the ticking of the clock and the hum of the air con-
ditioner simultaneously. Then add a third sound (such as
the sound of traffic outside your house, the wind through
the trees, or the conversation of someone adjacent to you).
Keep adding sounds. Your goal is to divide your attention
among as many sounds as you can find in your immediate
surroundings. This will teach you to expand your attention
and take in the whole sum of your perceptual experience.
Try to practice this for one minute.
To summarize, this attention training technique entails five
minutes of undivided attention with slow alternations, five minutes
of undivided attention with quick alternations, and one minute of
divided attention. Practice it once or twice a day; use it to comple-
ment the other mindfulness techniques in this book. This will
allow you to achieve greater mastery over your attention, making
it less likely that you will engage in prolonged worry cycles and be
biased to assume the worst about a situation.
Exercise 6.2: Mantra Meditation We have already described
using your breath as an object on which you may focus your atten-
tion. Many meditators complement this technique with using a
mantra to facilitate meditation. This approach entails the selection