Attention is the cognitive process that helps a person understand himself and the world around him. It is important for a modern person to train attention processes such as stability, concentration, switchability and distribution. It has been scientifically proven that on average a person is able to keep 7+-2 objects in his attention. The volumes of information that exist in the world today have become so large and diverse, the information flow from smartphones, laptops and TV flows like a river, filling the entire space of a person, far exceeding capabilities of human attention and memory. As a result, disorientation and frustration arise, and the level of anxiety increases. Concepts of success broadcast from smartphone screens, forums and bookshelves, placed on a pedestal by parents (be the best, be strong, be like them), employers (be the best, be a multitasker), representatives market (be like them, we) also contribute to disorientation and anxiety. In such a flow of information, attitudes and concepts, a person moves away from the knowledge of the most important object - himself. Since all his attention is directed to the outside world and the “successful success” of others people, he stops paying attention to his feelings, thoughts and behavior. Feelings of anger, sadness, fear and some thoughts begin to be suppressed as unacceptable in a successful society. The feeling of joy is to hide so as not to cause envy or condemnation of others. The person stops understanding himself, anxiety intensifies, but since it cannot be expressed (in a “successful society”), it buries itself deeper. And the person’s attention switches to the virtual world (not in last of all thanks to marketers) - a world of colors, success and rosy experiences. From here, various addictions can arise, for example, food addiction (anxiety eats away) or Internet addiction. Mastery of your own attention is the key to understanding yourself and changing the quality of your life. Today I will offer you several tools available to everyone for training stability, concentration and distribution of attention .Focus on breathing Sit in a comfortable position and close your eyes, slowly inhale air through your nose and also slowly exhale it. Concentrate your attention only on how cool air enters the nasal passages and warm air exits. At first, during the exercise, your consciousness will fill a lot of thoughts and feelings are normal. Don’t try to remember them all or push them away, but simply record them in your head. After finishing the exercise, you can write down those thoughts and feelings that seem significant to you. It is advisable to perform this exercise in complete silence and alone. You can start with 1 minute and gradually increase the duration by 10-15 seconds. What you will get: Learn to concentrate and maintain your attention on 1 action. Free your mind from junk information. You will feel rested and relaxed. This result is achieved by saturating the blood with oxygen. Monitor your feelings and thoughts, which will make you more aware of your relationship with yourself. Increase your lung capacity. Some people turn on music and focus their attention on breathing. Even if you are not wearing headphones, this approach to the exercise will not bring results, because... your auditory analyzers will be distracted by extraneous noise. Body stretching (yoga) In stretching, as in any other type of physical activity, it is not the speed of the exercise that is important, but its duration. When performing exercises, do not try to do them quickly and do it in a certain amount of time. Your task is to concentrate and distribute your attention on sensations in the muscles, body and breathing for as long as possible. Remember that it is important to monitor your breathing while stretching. Do exercises in silence to strengthen your ability to concentrate and maintain attention on yourself. What you will get: Learn to concentrate and distribute your attention over several actions (muscle stretching and breathing). You will feel myself