What You Pay Attention To Expands | April 2020

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“Listen to yourself…What are you saying to yourself? Is that the message you want to give?”



The breath is where we begin a meditation practice. In times of uncertainty, the breath is our best tool to alleviate stress and anxiety. We always have our breath. We can always come back to it.

“The difference between misery and happiness depends on what we do with our attention.”

Sharon Salzberg

Mindfulness lesson:

A regular meditation practice….

  • …increases the power of observation. Observe your thoughts instead of being held captive by them.

  • …elongates your attention span. In 2015, Time published an article titled, “You Now Have a Shorter Attention Span Than a Goldfish,” about the Microsoft study that found that since 2000, attention spans have dropped from 12 to 8 seconds on average.

  • …trains the mind to focus your attention.

Where you put your attention matters. Attention is energy. What you attend to expands in the world.

It’s important to meditate everyday because….  

  • …it takes 21 days to change a pattern in the brain. Just a few minutes per day concretizes your meditation practice.

  • …it creates small positive changes that add up to large changes over time. Meditating daily changes the neural pathways in your brain. This creates a big impact on your health and well-being and positively affects the people around you.

Mindfulness exercise:

Ask yourself: What thoughts captivate your attention?

Check in several times per day:

  • Where is your attention at? Is it internal or external?

Examples: Gratitude is internal • Blaming is external

  • Is this where you want to put your attention?

  • When you’re having a conversation, practice listening.

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“The eternal you does not judge. It just simply witnesses life.”


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If you enjoyed this Monday Medi, you’ll also like:

Beginning Your Meditation Practice | April 2020

Grounding Techniques to Alleviate Stress | April 2020

Neutral Mind Meditation | April 2020


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