Strengthening concentration makes it easier to focus on what you consider important while letting everything else stay in the background. 



Our attention is habitually drawn to problems. However, we can train ourselves to notice rest and relaxation hiding within our regular routine. Setting aside some time to get more acquainted with what rest feels like in the body can support this exploration. 


Better Night's Rest

Changing our relationship to worry and insomnia can lead to experiencing the freedom that comes from having options rather than feeling trapped.


Take a Break

Walking is a great way to improve your physical, cognitive, and emotional health. But often when we head outdoors, our attention tends to stay anchored in our heads.

What we need is a practical focus strategy and realistic expectations about how our minds respond to such a challenge.


Feeling Your Feelings

Using a mindfulness exercise to pay attention to your feelings differently doesn’t replace other possible responses. 

Figuring out what is causing you to feel sad, for example, and trying to intervene in order to feel better is natural and often effective.

Learning to recognize the difference between these complementary approaches can be empowering. 

Exercise Internal Friendliness

In weight resistance training, we increase the challenge to a muscle group in order to strengthen it. We expect it to feel uncomfortable. It’s not unusual to work to the point of fatigue or exhaustion. We accept these challenges as natural based on our current understanding of basic physiology.

The same is true for friendliness resistance. 


Music & Emotion

Being able to notice the physical aspect of emotions as they are expressed in the body contributes to feeling more at home in my life. 

Listening to music is a fun, fascinating way to get better at detecting our real-time emotions and letting them play out with less internal interference.


Notice Verbal Thoughts

By default, most of us have developed a stunning and sophisticated repertoire for blocking out the world around us. We allocate the bulk of our attention inwardly toward the stories playing out in our minds.

Paradoxically, the more familiar we become with the flow of our thoughts and feelings, the more directly and completely we experience the objective world around us.


Components of Perception

Stories and our individual lives share the same elements: protagonists, antagonists, conflict, plot, action, climax, and resolution. 

What are the atomic components that make these narrative elements possible?