Objective: To place the control of attention under the will.

Expected Results: Increased sense of personal stability and power.

The exercises can be done in a group or with a coach who starts and ends the two-minute intervals.

Instructions 1: Pick a stationary object, and direct your attention to it (examine it) for a period of two minutes. Any time your attention wanders, bring it back.

Instructions 2: Pick a mental image or memory, and direct your attention to it for a period of two minutes. Any time your attention wanders, bring it back. Do whatever you have to do to keep the image from disappearing. If after several tries you still have trouble with this step of the exercise, return to examining stationary objects.

Example: Pick an object (mental image). Start. (Two minutes later…) That’s it. Is your attention still on that object (mental image)?