Dual-Attention Mindfulness - Therapy Style!

When we stop and pay attention to the right here and right now, without judgement (yes, without judgement is the key), we can realize that the majority of our suffering lies in either the past (painful memories, trauma) or the future (anxieties about what if’s … or tomorrow).   If can be a breath of fresh air to simply focus on the here and now.   Here is an exercise that can help you be hold attention to one thing, then to another thing, and then to both things.   Practicing dual attention mindfulness has many benefits in learning to shift focus when we need it.

Try it out:

Sitting in a chair, or laying on the ground, pay attention to your right arm.    Pay attention to all of it, from your shoulder to your pinky finger.  How heavy does it feel?  What sensations do you notice?  What is the temperature of various parts of it?  Can you feel the outline of your arm in space?  Do some parts of your arm experience more or less pressure than other parts?  See if you can spend at least another 30 seconds really examining and sensing your right arm.

Now try to the same with your left arm.   Pay attention to all of it, from your shoulder to your pinky finger.  How heavy does it feel?  What sensations do you notice?  What is the temperature of various parts of it?  Can you feel the outline of your arm in space?  Do some parts of your arm experience more or less pressure than other parts?  See if you can spend at least another 30 seconds really examining and sensing your left arm.

Now pay attention to both arms.  Which arms feels more “available” to you?  Which one feels heavier?  Which one feels more loose?  What is the temperature difference between the two?  How do the sensations vary from one arm to the other arm? Can you feel both arms equally?   Don’t judge your experience or get lost in any narratives.  If you lose focus or your mind begins to wander, gently thank your mind and bring it back to the focus of your arms.  See if you can engage in this exercise for at least 30 more seconds.

Engage in this exercise daily for a week and see if you notice any shifts in being able to attune your attention where you want it to go in your day to day life.