3 Steps to Train Your Awareness | Dr. Amishi Jha | Summary and Q&A

TL;DR

Mindful exercise called the Finder Flashlight Practice helps improve focus and attention by directing attention to breath-related sensations.

Key Insights

• 🍂 The Finder Flashlight Practice is about waking up and paying attention instead of relaxation or falling asleep.
• ❓ It emphasizes the importance of a comfortable and dignified posture for the practice.
• 🤯 Redirecting the mind back to the breath when it wanders is a normal part of the practice.
• 🏃 The exercise involves using three systems of attention: focusing, noticing, and redirecting.
• ❓ The practice does not require any props and can be done anywhere, anytime.
• 🤯 It is described as a "push-up for the mind" and compared to exercising in a mind gym.
• 🎁 It highlights the present-centeredness and the immediacy of breath as a tool for attention.

Transcript

and in the book i call it the finder flashlight practice and i do that for a specific reason which i'll get into so we're all we're all here we're ready to go we're going to do our workout sit sit down if you want you can stand up if you'd like but i suggest pick a kind of a specific time during the day when you're dedicating yourself to doing this... Read More

Questions & Answers

Q: What is the purpose of the Finder Flashlight Practice?

The purpose of the Finder Flashlight Practice is to improve focus and attention by directing attention to breath-related sensations.

Q: How should one start the practice?

Start by sitting in a comfortable posture and noticing that the body is breathing. Then, identify the most vivid breath-related sensation and direct your attention to it.

Q: How should one deal with a wandering mind during the practice?

When you notice your mind wandering away from the breath, simply redirect it back without making a big fuss or judgment. Gently bring your attention back to the breath.

Q: Is there a specific duration recommended for practicing the Finder Flashlight exercise?

The practice can be done for about 12 minutes a day, but you can start with shorter durations and gradually work your way up.

Summary & Key Takeaways

• The Finder Flashlight Practice is a mindful exercise for improving focus and attention.

• The practice involves noticing breath-related sensations and directing attention to the most vivid sensation.

• It encourages redirecting the mind back to the breath when it wanders away, exercising attention control.