Practice Challenge: Focus Your Attention

With Rick Hanson, PhD

Learn how to train your attention, so you can rest your awareness on where you want to it to be at each moment.

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About Rick Hanson, PhD

Rick Hanson, Ph.D., is a psychologist, Senior Fellow of the Greater Good Science Center at UC Berkeley, and New York Times best-selling author. His books are available in 26 languages and include Resilient: How to Grow an Unshakeable Core of Calm, Strength, and Happiness, Hardwiring Happiness, Buddha’s Brain, Just One Thing, and Mother Nurture. He edits the Wise Brain Bulletin and has numerous audio programs. A summa cum laude graduate of UCLA and founder of the Wellspring Institute for Neuroscience and Contemplative Wisdom, he’s been an invited speaker at NASA, Oxford, Stanford, Harvard, and other major universities, and taught in meditation centers worldwide. His work has been featured on the BBC, CBS, and NPR, and he offers the free Just One Thing newsletter with over 120,000 subscribers, plus the online Foundations of Well-Being program in positive neuroplasticity that anyone with financial need can do for free.

Learn more about Rick at his website.

What do you think?
Leave a comment below!


  1. samia fedha October 19, 2019 at 12:21 pm - Reply

    The technique is useful, for my own it helped me to tend an ear to me ,to listen mentally to me,because i feel scarry when getting with myself!thanks a lot.

  2. Melanie Lee October 19, 2019 at 5:23 am - Reply

    Great! Thank you.

  3. Jonathan McMullen October 18, 2019 at 3:14 am - Reply

    That was great thank you so much!

  4. Heather Stewart October 17, 2019 at 11:05 pm - Reply

    Thank you!!

  5. may zaw naing October 17, 2019 at 10:10 pm - Reply

    Thank you. This is a helpful practice which helps me focus.

  6. Robin October 17, 2019 at 9:13 pm - Reply

    I’m a very visual learner and I proces forward and backwards at times
    My right hemisphere is dominate and tend to have a skill in understanding context and struggle with text…. I find yoga and mindfulness sits in this right hemisphere…. what do you think thank you (:

  7. Barbara Ward October 17, 2019 at 8:21 pm - Reply

    Focus on the horizon to appreciate the “the larger space you’re in”.
    It worked! In Hawaii that’s really easy! Mahalo!

  8. Emma Gonzalez October 17, 2019 at 8:10 pm - Reply

    Thank you

  9. Anne October 17, 2019 at 7:59 pm - Reply

    Thank you.

  10. Nicola gill October 17, 2019 at 6:33 pm - Reply

    Thanks great approach and I really did feel a sense of lateral spaciousness. 😊

  11. Patrícia October 17, 2019 at 6:32 pm - Reply

    Muito obrigada! This session was very helpful.:-)

  12. Solanlly Ochoa October 17, 2019 at 4:58 pm - Reply

    Muchas gracias por la información y el claro modelamiento de la práctica concreta que permite focalizar la atención. Un cálido saludo desde Cali, Colombia.

  13. Gladys V October 17, 2019 at 3:42 pm - Reply

    Wow great sense of awareness experienced with this exercise. Thank you Dr. Hanson.

  14. Ana Emilia October 17, 2019 at 2:58 pm - Reply


  15. Alice Van Buren October 17, 2019 at 2:02 pm - Reply

    Thank you again for a mind settling, soothing practice. I especially appreciate this activity after an afternoon helping a dozen kindergarten students and their parents and grandparents assemble their own personal scarecrows. It was a blast, but it did leave me a bit frazzled.

  16. Adrian October 17, 2019 at 1:36 pm - Reply

    Thanks for this Rick ! Staying so composed, focused and gentle with a fly buzzing around you is an impressive role model in itself 🙂

  17. Tamara Liberman October 17, 2019 at 1:28 pm - Reply

    Thank you Dr. Hanson for letting us discover something that has always been there but seems new to our senses. Thank you for these valuable tools!

  18. Irene Kenison October 17, 2019 at 1:07 pm - Reply

    Love the patient, calm presentation – took a little for me to tune out inner chatter, but it worked!

  19. Lorraine A. Potter October 17, 2019 at 11:33 am - Reply

    Attention simple and effective for classroom use.

  20. Keri October 17, 2019 at 10:28 am - Reply

    Thank you for explaining why mindfulness and sensory awareness helps quiet brain activity!

  21. Debbie Ziese October 17, 2019 at 9:53 am - Reply

    Thank you! Just what I needed:)

  22. Alicia Benitez October 17, 2019 at 9:52 am - Reply

    Thank you for the explanation and the easy attention practice!
    Your tone of voice help me to feel calm and relax.

  23. Leslie Lippert October 17, 2019 at 9:52 am - Reply

    Really appreciate the direction , so kindly presented too..

  24. Sólveig October 17, 2019 at 8:04 am - Reply

    Thanks so much for a simple and effective practice 🙂

  25. debbie October 17, 2019 at 6:44 am - Reply

    Phew speedy! Resent attention thanking YOU

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