Select a single light, then let the field open around it and notice which outer light changes.
Flexibility · about 3 minutes · eyes open
Fehmi did not argue that wide attention is good and narrow attention is bad. Narrow attention is how you read this sentence. His point was that most people are stuck in one style and cannot easily move out of it, and that flexibility among styles is what matters.
Shift trains the move itself. Each round alternates between a narrow phase, in which you pick out one light, and an open phase, in which the surrounding lights are present and you notice a change among them. The exercise is in the transition, and in making it without the body tightening.
First, a single ringed light appears. Select it by tapping it, choosing Select light, or pressing Space. The field then opens: other lights appear around it, and one of the outer lights gains a ring. Choose Left, Right, or Both with the buttons or the arrow keys.
A short walkthrough with examples runs before the exercise begins, and it can be reopened at any time from the Show instructions button, which pauses the session. Light visibility and pace are adjustable.
Rounds are tick marks. There is no score and nothing is stored.
Selecting a light and choosing a side are the interactions. They do not measure how flexibly you shifted, whether your attention actually widened, or anything about your brain rhythms.
Shift is the most structured of the seven and the one most people want instructions for, which is why it has its own walkthrough. It brings together what the earlier exercises introduce separately.
Grip & Release finishes the sequence by working with effort and letting go directly. For the idea behind flexibility, read the introduction.
One of seven attention exercises after Les Fehmi's Open Focus method. "Open Focus" is a trademark of its owners; this independent project is not affiliated with or endorsed by them. Source: Fehmi & Robbins, The Open-Focus Brain (2007). A wellbeing and education tool, not a medical device or a substitute for professional care. Created by Matt Knapp.