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- I would like you to place a dot or
- 00:06
- another chosen visual image on the wall
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- I would like you to focus your gaze on
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- that point of visual focus throughout
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- the exercise try to keep your eyes fixed
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- on this point of visual focus I'm going
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- to ask you to focus your attention on
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- different sounds in the environment near
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- and far away I will ask you to focus
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- your attention in different ways
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- doesn't matter if thoughts and feelings
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- come into your mind the aim is to
- 00:40
- practice focusing your attention no
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- matter what you might become aware of to
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- begin with okay sounds like
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- [Music]
- 01:19
- turn your attention it's a sound film
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- makers attention to that sound and I are
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- the sound lattice
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- try to give the nuclear attention to the
- 01:34
- sound appeal ice Lamar to the south the
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- pure attention against Australia is
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- captured by another sound refocus on the
- 01:46
- almond sound there are the sound lefties
- 01:51
- give this one sound or with your
- 01:54
- attention continue to honest this time
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- and if you are extracted return your
- 02:00
- attention to it
- 02:03
- [Music]
- 02:07
- now turn your attention to the sound of
- 02:10
- the grain
- 02:12
- the close attention to that sound and I
- 02:16
- love the sound mutters try to give all
- 02:20
- of your attention to the sound closely
- 02:23
- monitor the sound of the language but
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- your attentions Australia is captured by
- 02:31
- another sound and we thank this on the
- 02:33
- side 911 sound mutters took this
- 02:37
- Jamestown order for attention to issue a
- 02:42
- little this sound and if you are
- 02:43
- distracted for time your attention to
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- ish
- 02:49
- shower time you touch the sound evil the
- 02:56
- close attention to that session for now
- 02:58
- I decided not to try to devote your
- 03:01
- attention to the side of the cheetah
- 03:05
- sure
- 03:06
- place the honors for that so the
- 03:09
- attention within this Australia is
- 03:11
- captured by another side frequency sound
- 03:14
- achieving yang like the sound nuts this
- 03:20
- this oneself your attention continue to
- 03:25
- make this sound if you're distracted
- 03:28
- return their time to now now still sound
- 03:37
- the
- 03:40
- if I sit and shout now in the sound
- 03:44
- lefties sure time to duel with your
- 03:47
- attention to us out Shh
- 03:50
- I seem honest with this I'll get this
- 03:52
- enough sure if your attention begins to
- 03:57
- stir is time to shine themselves refocus
- 03:59
- on the sound with this attempt now
- 04:03
- that's not much this this one sounds
- 04:08
- continue to change your sound and if
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- distracted just returned your attention
- 04:17
- she felt on your attention was the sound
- 04:20
- that the top that she's been drum now
- 04:25
- imma sound unless you try to get all of
- 04:28
- your attention to that side obviously
- 04:31
- model to the side there's a tough - if
- 04:35
- your attention to this destroy just
- 04:38
- rewrite this on the side of the temple
- 04:41
- mara the sound glasses if it's warm
- 04:44
- silent irritation tell you ten percent
- 04:50
- ended you are destructive for ten-year
- 04:52
- time to touch
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- - attention to the sound it's a close
- 05:03
- attention to that sound but no other
- 05:05
- sound shakers
- 05:07
- try to do all of your attempting to
- 05:09
- shine of the fleet place them onto the
- 05:13
- sound of the beep if your attention mrs.
- 05:17
- Chandler's captured by another sound
- 05:19
- three types on the side with the fish
- 05:22
- now are the sound lefties if this one
- 05:25
- side continue to monitor this house Nick
- 05:31
- you're distracted just return the
- 05:32
- attention to them now turn your
- 05:37
- attention to shine of the single
- 05:39
- greatest attention to that massage there
- 05:42
- are the sound practice right to the joy
- 05:46
- of your attention to the sound of the
- 05:47
- same thing life's they want you to make
- 05:50
- your attention to them subscribe most
- 05:53
- have to buy this now return to this into
- 05:55
- this I'd like to get this one sound all
- 06:00
- of your attention continue to monitor
- 06:02
- this out and if you are dispatched
- 06:06
- ideally to it
- 06:15
- picture sounds awesome to quickly shift
- 06:19
- your attention between them as I call
- 06:21
- them out first focus on the owners head
- 06:32
- well sure times is the sound that this
- 06:35
- is time I had this have buttons
- 06:41
- now switch your attention to the south
- 06:51
- now focus on the sound shitty food
- 07:01
- [Music]
- 07:07
- right the song sounded the simple I
- 07:10
- love the sound button sure
- 07:20
- now shakers on the sound at the table
- 07:25
- your attention on this side to talk
- 07:37
- yeah like this on the sound with the
- 07:40
- right now I love the sound of it like
- 07:45
- this holy time to end this time
- 07:47
- tonight
- 07:55
- thank you for attention in this hand
- 07:58
- Shiva
- 08:11
- now move your attention to the food
- 08:15
- [Music]
- 08:17
- and here's actually the salad
- 08:28
- here attention to the sound of this
- 08:30
- hotel
- 08:39
- yeah like this and this I'll let the all
- 08:45
- your attention in the sound of the old
- 08:54
- [Music]
- 08:57
- she replaces the sound of the rain
- 09:01
- Oh your thumbs on the side of the leash
- 09:14
- no maybe attention to this I'll publish
- 09:21
- sure some of things
- 09:25
- [Laughter]
- 09:29
- your attention about the simple
- 09:32
- [Music]
- 09:37
- to the ground
- 09:40
- [Music]
- 09:46
- - Shiva
- 09:52
- move your toes to the table
- 09:59
- if your attention to the fish
- 10:05
- and the attention to the sitter
- 10:12
- we attention to the grain
- 10:21
- this anyway
- 10:35
- [Music]
- 10:38
- your attention to the table
- 10:40
- [Music]
- 10:45
- like if your attention
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- right
- 10:51
- [Music]
- 10:58
- [Music]
- 11:05
- finally I want to expand her attention
- 11:10
- as broad and a stupid fascination with
- 11:16
- the sound over the recognition that
- 11:18
- identified at the same time right if I
- 11:21
- shall in their work over the sound but
- 11:24
- very much at the same time
- 11:28
- [Music]
- 11:41
- hey let me help remember if the Cylons
- 11:44
- in here at the same time
- 11:48
- [Music]
- 11:56
- like every station we're hanging out in
- 12:00
- the lumber it sounds like
- 12:11
- I'm going to exercise show me sound
- 12:14
- through the same time
- 12:25
- [Music]
- 12:37
- you
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