Welcome to the world of mindfulness and open attention. In this text, you will discover the power of letting go and embracing the present moment. You will learn how to quiet the mind and open your senses to gain clarity and connect with your deeper values.

You will discover:

1. How mindfulness training can increase clarity about your values

2. The benefits of open attention for impulse control

3. The importance of finding balance between laser-focus and open-attention.

Finding Balance between Laser-Focus and Open-Attention

Another complementary opposite is laser-focus (close off senses, head down and force all your energy on one thing) versus open-attention (open up senses, look around you, and let the world come in). Open attention is being still, not touching the water. Laser focus is going 1000% all in with a world-record water bomb.

Stand still, listen, and you will learn when to jump in and when not. Mix them up.

What you should remember

• If a lake is clouded by sand and algae, you can't see what's at the bottom.

• If you try to push the sand down with your hands, the water will become even cloudier.

• It only becomes clear when you let the sand sink gently.

• Our mind is like that more. Force your clarity, for example by ignoring that knot in your stomach, judging your thoughts or pushing your emotions away, then it will only become more restless in your head, heart and body.

• And you will not see what lies at the bottom of the lake, that is, what your deeper values are.

• If you open your attention, the unrest will sink and clarity will appear. You see what lies at the bottom and connect with what is really important to you.

• Numerous studies have shown that mindfulness training and open attention give you more clarity about what your values are. And at the same time, thanks to your stronger impulse control, you increase your ability to act on those values

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Question: What is the difference between laser-focus and open-attention?
Answer: Laser-focus is when you close off your senses and focus all of your energy on one thing, while open-attention is when you open up your senses and allow the world to come in. Laser-focus is often associated with intense, singular focus, while open-attention is associated with mindfulness and being present in the moment.

Conclusion

Mindfulness and open attention are powerful tools for gaining clarity about your values and increasing impulse control. In the next chapter, we will delve deeper into the importance of finding balance between intent and acceptance in order to truly harness the power of mindfulness and open attention.

Quiz Questions

1. What is the main goal of mindfulness training?

   A) To increase focus and productivity

   B) To decrease stress and anxiety

   C) To gain clarity about one's values

   D) To improve physical health

   Explanation: The correct answer is C) To gain clarity about one's values. Mindfulness training helps individuals to be present in the moment and observe their thoughts and emotions without judgment, which can lead to a greater understanding of one's values and what is important to them.

2. What is the difference between laser-focus and open-attention?

   A) Laser-focus is being still, while open-attention is action-oriented

   B) Laser-focus is intense, singular focus, while open-attention is being present in the moment

   C) Laser-focus is when you close off your senses, while open-attention is when you open up your senses

   D) Laser-focus is associated with mindfulness, while open-attention is associated with stress

   Explanation: The correct answer is C) Laser-focus is when you close off your senses, while open-attention is when you open up your senses. Laser-focus is associated with intense, singular focus, while open-attention is associated with mindfulness and being present in the moment.

3. What are the benefits of open attention for impulse control?

   A) It allows individuals to be present in the moment and observe their thoughts and emotions without judgment

   B) It improves physical health

   C) It increases focus and productivity

   D) It leads to a greater understanding of one's values and what is important to them

   Explanation: The correct answer is A) It allows individuals to be present in the moment and observe their thoughts and emotions without judgment. Open attention helps individuals to be present in the moment and observe their thoughts and emotions without judgment, which can lead to better impulse control.

4. What is the importance of finding balance between laser-focus and open-attention?

   A) It improves physical health

   B) It allows individuals to be present in the moment and observe their thoughts and emotions without judgment

   C) It leads to a greater understanding of one's values and what is important to them

   D) It allows individuals to achieve their goals while also remaining open to new possibilities and perspectives.

   Explanation: The correct answer is D) It allows individuals to achieve their goals while also remaining open to new possibilities and perspectives. Finding balance between laser-focus and open-attention allows individuals to achieve their goals while also remaining open to new possibilities and perspectives.

5. What is the main objective of Open Attention?

   A) To increase focus and productivity

   B) To decrease stress and anxiety

   C) To gain clarity about one's values

   D) To improve physical health

   Explanation: The correct answer is B) To decrease stress and anxiety. Open attention is a way to be present in the moment and observe thoughts and emotions without judgment, which can lead to a decrease in stress and anxiety.

How can I apply this today?

1. Set aside 10 minutes each day for mindfulness practice. This can be done through meditation, deep breathing exercises, or even a simple body scan. During this time, focus on being present in the moment and observe your thoughts and emotions without judgment.

2. Practice open attention throughout the day by taking regular breaks to focus on your surroundings. This can be done by simply looking out the window and observing the nature, or by taking a walk and paying attention to the sights, sounds, and smells around you.

3. Reflect on the balance between laser-focus and open-attention in your daily life. Are there areas where you tend to focus too intensely and could benefit from more open attention? Are there areas where you could benefit from more laser-focus?

Food for Thought

1. How can you incorporate more open attention into your daily routine?

2. How does your understanding of your values change when you practice open attention and mindfulness?

3. In what ways can practicing open attention and mindfulness improve your relationships?

Expand your understanding

1. "The Power of Mindfulness: An Introduction" by Mark Williams and Danny Penman. https://www.huffpost.com/entry/the-power-of-mindfulness-an-introduction_b_58b5654ce4b0658fc20f4b5e

2. "The Science of Mindfulness: A Research-Based Path to Well-Being" by Ronald D. Siegel. https://www.psychologytoday.com/us/books/the-science-mindfulness

3. "The Benefits of Mindfulness Meditation" by Harvard Health Publishing. https://www.health.harvard.edu/mind-and-mood/the-benefits-of-mindfulness