Seven attention exercises

Explore a different way of attending with each short practice. Begin with whichever interests you.

• PeripheryPeripheral awareness

  Include the edges of the visual field while responding to the on-screen cues.

• BetweenAwareness of space

  Notice the gaps between objects, then include the space around them.

• TwoAttention to two objects

  Include both lights and respond to changes without trying to judge your mental state.

• ContactTiming and attention

  Meet the moving cue using the interaction described at the start of the exercise.

• ClearingOpen attention

  Notice movement while including the surrounding open space.

• ShiftFlexible attention

  Move between a selected object and the wider field around it.

• Grip & ReleaseEffort and release

  Explore a gentle deliberate hold followed by release, using the on-screen controls.

What to expect

Each exercise explains the interaction before it starts. Use a mouse, touch, or the keyboard controls shown in the practice. You can pause or leave whenever you like. The ending offers an invitation to include your hands, room sounds, and surrounding space.

What the interaction means

The screen responds to what you do. It does not measure gaze, calm, attention quality, or EEG. Finishing a practice does not demonstrate alpha synchrony, and there is no score to improve.

For a narrated practice, explore the meditations and transcripts. Read the method attribution for background.