The dot is your attention
Keep it on the dot. The ripples are your thoughts and feelings. When one pulls you in, the dot shrinks and the ripple grows heavier.
Keep it on the dot. The ripples are your thoughts and feelings. When one pulls you in, the dot shrinks and the ripple grows heavier.
Turn the dial to match your mind now. Hold the button only while your attention is on the dot. When it wanders, let go, then hold again. The longer you stay, the calmer it gets. Then five breaths, a quick game, and a body scan.
Turn the dial to roughly match the activity level of your mind with the activity level on the screen.
Hold while your attention is on the dot.
Let go the moment it wanders.
Catch your thoughts
Tap the square the instant it lights up.
Body scan
Let your eyes rest here.Notice what is around you.
The line is your mind over the session: lumpy when thoughts were busy, flatter as you settled. Off the screen, noticing you've drifted is the practice. Come back.