One thing at a time
For a mind that jumps at every little thing.
Eight sessions for attention you can move on purpose: aim it, notice it wandering, come back calmly, and switch deliberately between narrow, wide and a new task.
The lessons
- 01Meditation · 7 min
Attention comes and goes
You get to know the full arc of attention: aiming, drifting, noticing and coming back.
- 02Meditation · 7 min
Noticing that you were gone
You spot the moment a thought has turned into a small journey.
- 03Meditation · 7 min
Coming back without the telling-off
You practise a short, friendly return with no extra commentary.
- 04Meditation · 7 min
One single point
You gather your attention onto one small, clear sensation.
- 05Meditation · 7 min
The pull to do something else
You notice an urge to switch before it turns into an action by itself.
- 06Meditation · 7 min
Wide instead of narrow
You move from a narrow focus into wide, open awareness, without having to hold everything at once.
- 07Everyday practice · 7 min
Between two tasks
You practise a clean transition, so unfinished business doesn't quietly steer the next task.
- 08Meditation · 7 min
One thing at a time
You bring aiming, noticing, returning and deliberate switching together into your own way of working.
The length is calculated, not estimated: it follows from the spoken text and the pauses inside it. What it says here is how long it takes.
How the course works
The lessons build on each other — lesson two knows what happened in lesson one and picks it up. You listen and follow; between the sentences there is silence, where nothing has to happen. You choose the voice and the background sound yourself, and if you play a lesson a second time you get a different welcome than the first time.
The first lesson is free, with no time limit. Everything else is part of Gentle Plus at $4.99 a month or $39.99 a year, cancellable any time.
