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Daily Challenge: Pay Attention
Dr. Rick Hanson
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What You’ll Learn
Begin today by setting the intention to pay attention.
About Dr. Rick Hanson
Rick Hanson, Ph.D., is a psychologist, Senior Fellow of the Greater Good Science Center at UC Berkeley, and New York Times best-selling author. His books are available in 26 languages and include Hardwiring Happiness, Buddha’s Brain, Just One Thing, and Mother Nurture. He edits the Wise Brain Bulletin and has numerous audio programs. A summa cum laude graduate of UCLA and founder of the Wellspring Institute for Neuroscience and Contemplative Wisdom, he’s been an invited speaker at NASA, Oxford, Stanford, Harvard, and other major universities, and taught in meditation centers worldwide. His work has been featured on the BBC, CBS, and NPR, and he offers the free Just One Thing newsletter with over 120,000 subscribers, plus the online Foundations of Well-Being program in positive neuroplasticity that anyone with financial need can do for free.
To learn more about Dr. Rick Hanson check out his personal website as well as The Foundations of Well Being to explore how to shape your brain for lasting well-being.
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What do you think?
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What a wonderful message! My intention for the week, pay attention & be more mindful! Thank you for these teachings and for mindful week!
it’s so nice to feel this loving kindness, nice way to start the day !
I intend to do it and the suggestions given are simple so no reason not to get through the day today without attention. Thank you Dr. Hanson and the team.
You are a bright light. Thank you
Thank you. Just prepping for an interview so this was timely.
What a wonderful intention for the day, week, and always. I love the use of common work related things (the buzzing of the phone, an email notification, etc) as a temple bell or prompt to come back to the present and pay attention. Thank you for your message.
Thank you for a nice start of the week Rick, with a busy day ahead, I will share your 10 minutes on paying attention with clients 🙂
A great feeling of calmness and serenity, wonderful start for the week ahead
Grateful for the awareness and intent to pay attention.
Just some words from the practice that resonated with me.
Top down intention to pay attention. I want to pay attention right now. Pay attention from the bottom up is more natural for me. Getting a feeling in my body. I began noticing …I am breathing. Relax, come to center and extend exhalation to engage parasympathetic system.
Off to a wonderful week of looking deeper!
A great reminder and terrifically simple ways to incorporate it into daily life. I’m great at being mindful in yoga class and getting to yoga class a couple of times per week, but I have a long way to go in incorporating mindfulness throughout my day, every day, beyond the yoga mat. Thank you and I intend to try these tips to integrate mindfulness more often into my everyday life, no matter where I am or what I am doing.
Thank you for this beautiful gift of being mindful, aware and in the moment. I liked the suggestion of small reminders like walking through a door or a red light at an intersection.
A gentle start. A useful start.
Setting my intention bottom up; to exhale longer, relax the mind when it begins to scatter. Thank you!
Steadiness of the wave of my intention. My signal will be when an email pops up.
Thanks. Today my intention is to be in the moment as much as I can. To be alive while paying attention. Jai!!!
Beginning my week with attention. What a gift! Thank you for bringing this to a world in great need.
Just about to help my daughter pack for rehab. Will try to be present and awake to my breath and not get stressed if things don’t fit with the ideas I have of how it should be. Thanks for the reminders ..top down and bottom up. Might set a few bells on the timer.
I like the multiple ways of approach attention- top down, bottom up, and externally (through small reminders). Lots of good stuff in this quick mindfulness snack.
I feel relaxed already!
Thank you so much ,this was really so helpful.
It’s so nice to start the day like this! Setting the intention consciously makes my day different already. I look forward to practicing the challenge to notice how I am feeling and hoy attentive I can actually be. Thank you!
I arrive at every step
very sweet instruction and right to the point!
Thank you, feel great after first lesson!
These tips are practical, and something I can put into everyday use immeditalty. Thank you for starting out simple;it makes it easy for me to follow, and I can start right now!
This is interesting..setting your intention to pay attention. Thank you for sharing.
After a very stressful weekend with family this little practice brought me right back to myself with attention to what is. I look forward to looking deeper each morning. Thank you for these teachings.
I experienced some resistance at the beginning but I relaxed into it when I started to conciously breathe. I’d like to be able to sustain this. Thank you!
Thank you for the wealth of information so easily squeezed into this 10 minutes. Feeling grateful!
My day will be unusually busy today, with a visit to my Mom at a local clinic and a house guest arriving for a 4-day stay. This will be a perfect week for starting each day with Rick and ending with the evening session. I have Rick in my pocket today as I keep my goal of paying attention. Thank you all for your good work!
Love Rick and his highly usable instructions. Everyone can do it. Thank you.
Thank you very much for your teaching,it was motivational.
It’s always the smallest, simplest things that are the most difficult and most profound and effective at the same time. Thank you for always making your explanations easy to understand and making one feel “ I can do this”
Thank you – I appreciate the idea of using a text tone as a “temple bell” reminder to pay attention. A great way to turn a potential negative into a positive!
Thank you for a lovely presentation and some realistic ways to incorporate paying attention throughout the day.
Loved this session! Just basic information on how to be in the moment. Thank you.
Thank you for your teaching. I appreciate how inclusive and accessible this experience is.
Leading by example. A wonderful invitation to enter into a new way to be in my world.
Thank you for your thoughtful wisdom today.
Last year, I bought a Pause bracelet that vibrates every hour, but stopped wearing it some months later. Guess what I fished out of a drawer this morning?! Thanks for reminding me, Rick.
Yes, thank you Rick and Sangha for the reminders of mindful awareness. I am releasing my attention of a toxic abusive relationship today and placing it where I may serve others who are more openly grounded. I will remain attentive to the calling at my profession and those that seek healthy connections.
I still hear the temple bell ringing. I love the idea of turning the daily cacophony of noise and events into temple bells that reminds me to be present.
Thank you for the wonderful start of the Mindful Living Week. I have always done top down intention and attention. I like the bottom up. It’s only been recently I’ve heard the word embodiment and wondered if there were ways of achieving it. I really like what you call the “bottom up” approach. A word that came to me was “organic” and I am looking forward to become more skilled.
Many thanks
From Ecuador South America
This work, tangible in ways that make it accessible and doable. The gentle, clear, and research and experienced based material Rick shares is a gift to anyone who engages with it. Of course, listening and engaging, doing, is the path to shifts that grow this goodness and these possibilities in our human bodies. I love it: be your own laboratory, see what happens.
I appreciate listening to different voices to support coming back to awareness. Thank you.
My intention IS ‘my attention!’ To notice where it is….and shift when I notice that my attention is on the negative. I like the concept of ‘top down’ vs ‘bottom up.’ I have a practice called ‘Standing in I AM’ – where I scan the body to notice what it needs and what I need to learn. Sometimes I do it from the top down (mind to sole/soul); sometimes I do it from the bottom up (sole/soul to mind). Another practice is what I call ‘PAB’ – Pause, pay Attention, to your Breath. Breath for me is the ‘key’ to shifting attention! I also liked the comment in this instruction to “SUSTAIN attention.” This morning as I listened, it came to me that to learn to SUSTAIN attention is to gain SUSTENANCE from our daily lives! THANK YOU for this video and teaching.
This was a perfect way to begin the week. Thank you!
Thank you for making your explanations easy to understand and making me feel “ I can do this” and “I will do this” daily at least for ONE minute.
I have set my intention to pay attention.
Also, set a few signals during the day to try to completely focus and be mindfully attentive in that monent.
Thank you, Rick
Very useful. I will practice this when I teach Yoga class this afternoon.
Thank you so much for such a beautiful practice so gently and kindly presented.
Rick Hanson sets the tone. And the lovely comments support the process. I especially appreciate “turn daily cacophony of noise and events into Temple bells!
Top down and bottom up! Mind invites body….then body teaches mind.(─‿─)
Very helpful reminder – what you pay attention to grows stronger.
Prolonging exhalation, I found to be quite effective in maintaining attention and focus – Thank you Dr. Hanson – ” started well half done”
Ricks’ authentic presence in teaching is inspiring. Thank you for this series.
thank you. This brief talk was focused, clear, and very helpful (even for someone who has decades worth of meditation practice); you can tell that Dr. Hanson is speaking from a place of direct experience. Very well-articulated, concise reminders.
I am grateful for your calm, compassionate leadership on this important practice.
Thanks so much I feel better already . I meditated a little this morning but Rick really helped bring it together & strenghten it maybe like an online Sangha
Thank you. What a nice way to start my day!
I will try and be aware of life’s vast and wonderous stimuli throughout my day. There is so much that it is almost overwhelming. But as I relax and observe more deeply it is actually wondrous and pleasing. Sounds, like cars, busses, mechanical noises, music, birds, creaking boards, stomach growling, clocks, people, steps walking, and to smell or see, flowers, trees, grass, home, society, food, noticinf rbe tv, phone, clothes, and to touch, soft, tickles, scratch, pain pleasure, and taste like sour, sweet, hot, cold, pleasant, bitter, sweet. I could go on forever and will notice today how truly blessed we are. Thank you for the reminder.
Wow thank you! My walk to the gym was so different in a more light centered way! Felt attention throughout my being. Top to bottom.
Thank you for reminding me……I have been skittering for quite awhile and not comfortable there! I want to get back to my happy place…
A wonderful way to start my day! Thank you _/\_
Great start to my week, thank you, feeling aware and awakened!
Great start; already feeling relaxed and able to be more attentive as the rainy weather is keeping me home where I can see nature responding to much needed rain.
great, simple, effective presentation…thanks again for your wonderful work, It has helped me tremendously. What is a pause watch?
Wonderfully relaxing!
Thank you very much Dr Hanson. Amazing that such a short practice has an immediate calming, quieting and attention–awakening effect. I like the idea of choosing prompts in the course of the day..
Thank you so much for the típs! I feel so grateful for all your sharings and hopeful that I can see some positive changes in my brain negative bias some day!
Thank you for this simple and incrediblely important state of paying attention. I am in the process of a chemo therapy infusion and your guidance is very helpful
“I am what I pay attention to” makes so much sense. Thank you.
My intention for today is to be in the present throughout the day. You tone and instructions were very clear and calming. Thank you for brining awareness to all.
i think it’s nice to have instruction for focused intentioned attention:)
Great guidance and my intention is to try and do this as a daily challenge. Love the comment about using red traffic lights, or phone/text message to focus on attention. Thank you for sharing.
Thanks for this calming first teaching. I intend to pay attention today and carry it forward.
Thankiyou Rick – what an honor to be a part of this with such renowned teachers. Practice is so simple yet so powerful. Today I will use “walking through a door” as my signal to wake up.
My class on Is blogging a skillful means for mindful communication just ended, and I had already set an intention to stay aware and intentional over the Summer when I am not taking a class. It was lovely to plant grass seed and tend my garden in relaxed flow mode, and to know I really can make that choice to stay awake. Thanks for talking about the body feel of being awake from the ground up. I have have been working on that one as well.
Perfect! There are no words!!
Thank you Rick… John
Thank you
I will pay attention to what people I meet say, really listen. That will bring me to be and dwell in the present moment of now. Thank you Rick!
Coming back to the conscious breath helps bring me back to center and awareness. It’s definitely a challenge to sustain throughout the day.
Grateful, thaankss
So simple yet with the possibillity of profound cosequences. Have been sitting for a little over a year and I heard the suggestion to use a ‘reminder’ (email, phone, trafic) in a way that holds a wonderful promise in the outcome. Many thanks.
Rick Hanson is wonderful! A very intelligent,wise,compassionate,friendly human being! Whatever he says is worth paying attention to!☺
Really enjoyed this and this will definately be my intention for today. Sounds easy but in the course of the busyness of your day, it is so important to make time to do. Looking forward to the challenge.
Nice short and sweet. I would like to strengthen my meditation practice. Hopefully I will be able to learn this week
Bulls eye Thanks
Great start to the week in your company, dr. Hanson! Thank you for your guidance and for making mindfulness easy for everyone!
Great way to start off the week
I always forget to set my intention for the day, and yet I love to start my day this way. Thank you!
This was an excellent way to start the week…an intention to pay attention!
Loved him. Been meditating for 40 years and was delighted to learn a couple of new, really helpful ways of anchoring my attention. Also – as a scientists, the scientific explanations were much appreciated.
Thank you Rick! Your message was with me during the day – not an easy one anyway – but with a better ending. Building patience is not one of my strengths. This, together with Gratitude and Joy are my intentions. Thank you for the reminding. I saw Susan´s video and now I don´t know how to access the rest of the lectures. Thanks Susan too and thank you all for this gift and opportunity
Thank you Rick! Your message was with me during the day – not an easy one anyway – but with a better ending. Building patience is not one of my strengths. This, together with Gratitude and Joy are my intentions. Thank you for the reminding. I saw Susan´s video and now I don´t know how to access the rest of the lectures. Thanks Susan too and thank you all for this gift and opportunity
For me, breathing is a throughout the day practice. I no longer wait for a light to change, or traffic to move or being in line. It’s an opportunity to relax and become mindfull.
I am very grateful for this very concise and powerful introduction. I listened for it many times during the day, and wrote down the key points so that I might
review them as the days go.
Thank you again for this very practical and memorable introduction.
What a lovely reminder that within 5-8 intentional breaths we can shift into a more steady state of being. We’re going to be breathing anyway, so it’s nice to get more benefits from the experience.
A wonderful way to connect to self- we are always rushing and missing so much of life. A beautiful piece of mindfulness teaching. Thank you very much.