Week 1
12:19
Focused Attention
Train the base skill: noticing when attention has drifted, and bringing it back without judgment.
0:00
12:19
Week 2
16:31
Body Scan
Move attention deliberately through the body. Build the ability to direct focus on command.
0:00
16:31
Week 3
15:35
Open Monitoring
Widen awareness to take in everything present, without locking onto any one thing.
0:00
15:35
Week 4
15:35
Connection
Bring attention outward, to the people around you. The skill applied to crew and community.
0:00
15:35