Читать книгу Cognitive Behavioural Therapy For Dummies - Rob Willson - Страница 62

For this exercise, walk through a park, paying attention to what you hear, see, feel and smell. Focus your attention for a few minutes on different aspects of the world around you. First, focus your attention mainly to what you can hear. Then shift your attention to focus on smells, and then on to the feel of your feet on the ground, and so on. You can move your attention around to different sensations, which can help you tune your attention onto the outside world. Switching between your five senses can also help you realise that you have the ability to direct your attention as you choose.

After you’ve practised directing most of your attention to individual senses, try to integrate your attention to include all aspects of the park. Try to do this for at least 20 minutes. Really let yourself drink in the detail of your surroundings. Discover what hooks your attention. You may be drawn to water or have a keen interest in birds, plants, or perhaps even woodland smells. Notice how you feel much more relaxed and less self-conscious as you train your attention on the world around you.