Three attention exercises

©Ellis Weinberger

8 April 2002

Here are some exercises, which can help you to pay more attention to what is happening around you, at those times when you feel this might be beneficial. When you start using these exercises, you will be conscious of doing them. With enough practice, you will carry out these exercises without having to think about them.

Notice everyone around you. Every minute or so, survey your surroundings in all directions, scanning by moving your eyes from point to point. For a week or so, keep track of the number of times people are able to draw near you from any direction before you realise. Practise to reduce the number of times people are able to draw near you before you realise.

Evaluate your surroundings. Ask yourself, every minute or so, two questions: Who is near me? and: Where could someone be hiding?

Describe the situation. Describe to yourself, as you would to a person over the 'phone, what you are doing, what you are seeing, and whether you feel that the situation is normal. For example: ``I am walking in a confident manner down the middle of a path between buildings towards the road. The path is well lit. I cannot see any people near me. Ahead to the left there is a doorway. I cross to the right hand side of the path and continue walking. There is an unkempt person sleeping in the doorway. The situation does not feel threatening.''

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