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Class 4: Attention and Processing

Homework & Notes

Homework

Choose one of these three options, and give it a try for at least 10 minutes twice this week!

• "Feel good" guided meditation (my recommendation): Instructions are on slide 15 from class, but I recorded a guided session for you here: Feel Good guided meditation video
• "Do nothing" just as in class. Same rules: Let whatever happens, happen. As soon as you're aware of an intention to control your attention – drop that intention.
  Optionally, if you're interested in some of the theory behind this, you can watch: Do Nothing meditation theory
• Noting practice just as we did in class. Since this will be solo, you won't be waiting for someone else – just describe in one or two words out loud or silently in your mind when you notice a new sensation.

In class I had a question about clarity versus noticing. One more difference I'd like to note is that clarity is about engaging with the actual sensory input directly. Noting or noticing is more about assigning labels to that input.