It is one of the best exercises to train attention. Curiously, if you begin practicing the Two-Minute Mind, you may discover that the exercise soon becomes harder. This is because with practice you become more discerning of your own attention. You know exactly when your attention is murky and when it's clear. You become more critical and demand of yourself a higher degree of mental clarity. After a couple of weeks of steady practice — say five or ten minutes a day — you'll feel a remarkable improvement in your attention. You will be able to concentrate for longer periods. Your mind will feel clearer, and it will take less time to gather and focus the full hundred volts of mental energy. Let’s begin: • Place a clock or a watch directly in front of a television playing a sit-com, the news, or better yet, commercials. Try to focus your attention on the movement of the second hand for two solid minutes. Don't allow the television to steer the focus of your attention. • Focus half of your attention on the motion of the second hand and half on your hands. Split your attention down the middle. • Place half of your attention on the motion of the second hand and half on a number series. Mentally recite the numbers 2,4,6,8,10,8,6,4, 2,4,6, and so on, juggling both items in your mind. If you start thinking about something else, or if you lose your place in the series, start again. Strive for two minutes or longer. • Concentrate on the' motion of the second hand with a third of your attention. With another third, focus on reciting a verse, like Mary Had a Little Lamb, or Row, Row, Row Your Boat. With the remaining third of your attention, focus on a number series. Try this exercise to sharpen your focus!

How do you free yourself from the magnetic pull of everyday thoughts? One good way is to count. With each out breath, silently sound a number in your mind. Slowly count up from one to ten, then down from ten to one. In between the numbers, allow your regular thoughts to pass, but then return your attention to the num- bers. Like the rhythm of breaking surf, the rhythm of your words has the power to soothe and relax, to keep you afloat above mental tides and currents. Another way to let go is to visualize your mind as a wide open blue sky, and individual thoughts as birds, first emerging from the distance, flying overhead, and then disappearing back into the distance. When a thought appears, you allow it to think itself through at its own rate. You don't try to rush it; you let it pass overhead. When you watch your thoughts closely in this way, you'll realize that each has its own character. Some are fast, others are slow. Some refer to the future, some to the past. By learning to stay with your thoughts, without trying to manipulate, analyze or sort through them, you'll learn to experience directly their tones and patterns.

Get a pen and a piece of paper. In the center of the paper, write the word Freedom. Draw a circle around it, and jot down any thoughts, feelings, and associations that you have about the idea of freedom. Record these thoughts by drawing a circle and writing one or two words inside the circle. Connect related ideas by drawing lines between them. Let your ideas branch out in every direction. Write down the ideas as quickly as you can until no more ideas come into your mind.

Objective is to Shift negative thoughts to positive ones. Steps: 1. Identify a Negative Thought: Write down a specific negative thought you’ve been having. 2. Pause and Reflect: Take a moment to acknowledge this thought without judgment. 3. Reframe the Thought: • Ask yourself questions like: • What evidence do I have for this thought? • Is there a different perspective I can take? • What would I say to a friend in this situation? 4. Write Down the Positive Reframe: Turn the negative thought into a positive or constructive one. For example, change “I always fail” to “I learn from my mistakes.” 5. Visualize: Spend a minute visualizing this new thought as your reality. 6. Practice Daily: Repeat this exercise whenever you catch yourself thinking negatively. This exercise can help build resilience and promote a more positive mindset over time.

Once you get up; drink 2 glass full of water and practice ‘Mindful Breathing’ for 10 minutes. • How to do: Sit in a comfortable position. Inhale deeply through the nose for a count of 4, hold for 4, and exhale slowly for a count of 6. Repeat for 10-20 rounds. • Benefits: Helps clear the mind, oxygenate the body, and center your thoughts. *Be near open window or outside in the porch where you can have fresh morning oxygen and sunlight.