This brief exercise will help you focus on the immediate moment. You will also begin the process of developing the skill of mindful attention. This exercise should take you about 5 minutes to complete. As with any other exercise or activity, before you start, remember that success requires the development of specific skills, and a commitment to working on the development of these skills is the first step to success.
Please find a comfortable sitting position. Notice the position of your feet, arms, and hands. Allow your eyes to close gently. [pause 10 seconds] Breathe in and out gently and deeply several times. Notice the sound and feel of your own breath as you breathe in and out. [pause 10 seconds]
At this time, focus your attention on your surroundings. Notice any sounds that may be occurring. What sounds are occurring inside the room? What sounds are occurring outside the room? [pause 10 seconds] Now focus your attention on the areas where your body touches the chair in which you are sitting. Notice the physical sensations that occur from this contact. [pause 10 seconds] Now notice the spot where your hands are touching the front of your legs. [pause 10 seconds] Now notice any sensations that may be occurring in the rest of your body and notice how they may change over time without any effort on your part. [pause 10 seconds] Don’t try to alter these sensations; just notice them as they occur. [pause 10 seconds]
Now, let your thoughts focus on why you have chosen to pursue this program. [pause 10 seconds] See if you can notice any doubts or other thoughts without doing anything but noticing them. Just notice your reservations, concerns, and worries as though they are elements of a parade passing through your mind. [pause 10 seconds] See if you can simply notice them and acknowledge their presence. [pause 10 seconds] Don’t try to make them go away or change them in any way. [pause 10 seconds] Now allow yourself to focus on what you want your performance life to be about. What is most important to you? What do you want to do with your skills? [pause 10 seconds]
Remain comfortable for a few more moments and slowly let yourself focus once again on any sounds and movements occurring around you. [pause 10 seconds] Once again notice your own breathing. [pause 10 seconds] When you are ready, open your eyes and notice that you feel focused and attentive.