How Distracted Are You?

For this exercise, you’ll need a piece of paper, pencil, and a timer.

Find a comfortable position where you can sit without disruption for a few minutes at table or desk.
Set a timer for 3 minutes.
Hold the pencil over the paper somewhere near the top ⅓ of the page.
Close your eyes and attempt to empty your mind.
For each thought you notice, place a hash mark on the page.

When the timer goes off, pause to reflect on the experience. If journaling is part of your practice, consider reflecting in your journal.

Do you think you caught every thought that occurred? Is awareness of bodily sensation a thought? How many of your thoughts were the same thought repeating itself? Were the thoughts coming quickly or slowly? Were the thoughts images or words?

The point of the exercise is not to prove anything. Simply becoming aware that the mind is very busy is important and is in itself a way of paying attention.

If you’re curious about how to decrease the number of marks you make on the page, we encourage you to check out our self-paced online courses for Focus Meditation.