Coaching practices for Focused Attention Open Monitoring Sequence
Describe almost anything you are working through and IX Coach finds the practices whose real-world fit is closest. For Focused Attention Open Monitoring Sequence, these are the strongest matches in the current practice library.
Does this sound like the set of challenges you might be facing?
- Whenever I try to sit in that open, spacious awareness I just drift off into daydreaming and lose twenty minutes
- My attention is locked into this tight little tunnel
- I’ve got the breath thing down
- My attention feels welded to the inside of my own head
- All day my attention goes straight to what went wrong
Practices that may help
- Sequencing focused attention and open monitoring
Use focused attention to settle the mind first, then release the object and shift to open monitoring — this is the standard contemplative sequence.
Open Monitoring Meditation, Made Practical - Expanding to panoramic awareness
Deliberately widen attention from its usual narrow focal point to include the full field of sensory experience simultaneously.
Open Monitoring Meditation, Made Practical - Choiceless awareness — resting without an object
Sit with attention open and receptive, letting whatever arises in experience be the meditation object — without choosing, pursuing, or rejecting any of it.
Open Monitoring Meditation, Made Practical - Open Monitoring Meditation, Made Practical
Open monitoring meditation (also called choiceless awareness or open presence) is the practice of resting in an expansive, receptive awareness without directing attention at any single object — observing whatever arises in experience without preferring or pursuing any of it. It complements focused-attention practices and is associated with different neural signatures in contemplative neuroscience. Direct outcome evidence is limited compared to focused-attention methods. - Attention training technique (ATT)
Practice deliberately shifting attention across sounds — a drill that builds attention flexibility and reduces self-focus.
Metacognitive Therapy, Made Practical - The Formula First-Session Task and Between-Session Noticing
Assign between-session observation tasks that direct attention toward what’s already working.
Solution-Focused Brief Therapy: Building On What Works - Selective attention to individual sounds
Deliberately focus on one distinct sound source among several and hold attention there.
Attention Training Technique (ATT), Made Practical - Design cues that summon focus mode
Build environmental triggers that signal “focus now” to your brain.
Mind Wandering and the Default Mode Network - Use single-purpose device sessions for deep work
Block or exit everything except the one tool required for the current task during focused work periods.
Defending Your Attention in the Attention Economy - Shift attention to external focus under pressure
Direct attention to the effect of your movement (ball, target, outcome) rather than your body mechanics.
Choking Under Pressure, Made Practical
Related concerns
- Open Monitoring Vs Focused Attention
Open monitoring meditation (also called choiceless awareness or open presence) is the practice of resting in an expansive, receptive awareness without directing attention at any single object — observing whatever arises in experience without preferring or pursuing any of it. It complements focused-attention practices and is associated with different neural signatures in contemplative neuroscience. Direct outcome evidence is limited compared to focused-attention methods.
- Focused Attention Vs Open Monitoring
Open monitoring meditation (also called choiceless awareness or open presence) is the practice of resting in an expansive, receptive awareness without directing attention at any single object — observing whatever arises in experience without preferring or pursuing any of it. It complements focused-attention practices and is associated with different neural signatures in contemplative neuroscience. Direct outcome evidence is limited compared to focused-attention methods.
- Concentration Before Open Awareness
Use focused attention to settle the mind first, then release the object and shift to open monitoring — this is the standard contemplative sequence.
Sequencing focused attention and open monitoring
- Expanding Attention Meditation
Deliberately widen attention from its usual narrow focal point to include the full field of sensory experience simultaneously.
Expanding to panoramic awareness
- Focused Attention Meditation
Deliberately widen attention from its usual narrow focal point to include the full field of sensory experience simultaneously.
- Focused Attention Practice
Practice deliberately shifting attention across sounds — a drill that builds attention flexibility and reduces self-focus.
Attention training technique (ATT)
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