Stage 01 of 10

Novice, stage 2 of 10

Interrupted attention

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Goal

Shorten the periods of mind wandering and extend the time you stay with the breath.

Why it works

You cannot force the mind to stop wandering. What you can do is appreciate the moment you notice it has wandered. Rewarding that moment trains the unconscious mind to notice sooner, so each episode gets shorter on its own.

Obstacles you will meet

  • Mind wandering
  • Monkey mind
  • Impatience

Skills you will build

  • Reinforcing the moment you wake up from mind wandering
  • Sustaining attention on the breath

Ready for the next stage when

Most episodes of mind wandering last only a few seconds, while you stay with the breath for minutes.