To notice every moment of your life, to fully realize all your actions, desires, solutions, feelings … It sounds tempting, but how to learn this? Psychologist Anastasia Gosteva shared her own experience.

I wake up from the call of the alarm clock, but instead of jumping up and fleeing the bathroom, slowly passing my whole body with my inner gaze – from the crown of my fingertips. As the attention fills each cell, there is a clear feeling that only now my body really woke up and is ready for the new day. I analyze, consider my feelings – where today today? This is the joy of the morning sun shines outside the window, or tension about the mass of upcoming affairs? And where in the body these joy and tension are found? I do nothing with them – I just testify and release. I accept both joy and tension. It’s just as it is. Good morning, «here and now»!

I get acquainted with the practice of attentiveness. The practice of attentiveness is the practice of returning our attention at the moment and staying in it – relaxed and without judgments. It is originally associated with Buddhist traditions, but in fact it is non -religious. Attention is the main currency of our brain. We are our attention. Where we direct it, we get. And the problem of most of us is that we were not taught to manage them at will. Try to distract from pain or unpleasant thoughts. It turns out? So unarmed attention works. The practice of attentiveness teaches us to be masters of our attention and choose where to direct it.

I have been engaged in different types of meditation from the age of 17. And at 31, I realized that, despite all the trips to Ashram and Retrites, I still do not feel holistic, my “I” is split into many unconscious parts, my life is tense, and my relations with people leave the best. And after a few months I met the Master Zen. He taught the simplest, it would seem, things – to manage attention. “The only meditation is to be attentive 24 hours a day,” said the master. – There is nothing esoteric and secret in this. This is a very humble practice. But only she will change you. Everything else is toys for the ego «.

I remember the day when for the first time I was able to continuously realize each of its actions for 4 hours in a row. When all the attention was focused on what happened to me “here and now” – while I brushed my teeth, washed the dishes, prepared breakfast,

collected currants in the garden (it was in the summer). I suddenly felt like a literally crowded energy. There was so much of it that someone immediately wanted to call and part of it. I suddenly, for the first time in my life, felt whole – light, as if I had been removed a couple of bags with cement, which I dragged all my life. I suddenly noticed that I literally “see” people – not because my superpowers opened up, but simply because I began to notice everything that used to slip away from my attention. There were a lot of joy, clarity, love in the world. And I felt them «here and now».

I learn to be attentive to others. A few years later, Master Zen asked me to start teaching his method in Moscow. It so coincided that at the same time I began to study in the United States and found that there are attentive programs for employees in many large corporations (Google, Apple, Facebook (an extremist organization banned in Russia), General Mills) that she is taught to teachIn schools, state institutions, in the army and in 130 medical centers. It turned out that American neurobiologists and psychologists became interested in the capabilities of this practice 30 years ago and found out that it changes the brain: activates the right hemisphere and reduces activity in the zones of the brain associated with anxiety and stress. So the project «Attentive Business» arose. This is a company that offers corporate programs for the practice of attentiveness for employees and managers, as well as a separate program for psychologists. In the classroom, we learn to be attentive to ourselves and to the world, to realize our actions, feelings and thoughts at the present moment, carefully send emails, negotiate, communicate with clients, drive a car, eat and walk and walk. For example, I ask the participants in the course every time they see a new letter in your official mail, before opening it, making a deep exhalation and direct attention to what they are now feeling and where it is in their body. Because there is a difference between the reaction “I am horrified by the fact that the boss calls” and the reaction “I am horrified that the boss calls. I feel it as a compression in a solar plexus «. In the second case, we have a distance between us and this bodily manifestation of horror, and we do not lose our whole. We can simply note this horror and think about what to do with it.

The practice of attentiveness significantly changes the quality of life. It turns out to get up without an alarm clock, lose less strength at difficult meetings, get sick less, accept yourself and loved ones more, more clearly to realize the reasons for their actions. And teach the attentiveness of their own children.