Four weeks of guided attention training
Enter your name and email to access all four MBAT sessions — free, no strings attached.
What's inside
Week 1
Focused Attention
~15 min
Week 2
Body Scan
~15 min
Week 3
Open Monitoring
~15 min
Week 4
Connection
~15 min
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MBAT · 4-Week Program
Your attention
training begins.
Work through one session per week, in order. Each session builds on the last. Find a quiet space, put on headphones, and give yourself the full fifteen minutes.
1
Week 1
Focused Attention
Single-point concentration training
15:00
0:00 / 0:00
Focused attention is the foundation. This session trains your ability to hold a single point of concentration — breath, a word, or a cue — and return to it deliberately when the mind wanders. The skill that makes every other mental skill possible.
2
Week 2
Body Scan
Somatic awareness and tension release
15:00
0:00 / 0:00
Performance lives in the body. This session develops the awareness to notice physical signals — tension, activation, fatigue — before they control your behavior. Scan, notice, release.
3
Week 3
Open Monitoring
Broad awareness without attachment
15:00
0:00 / 0:00
The advanced mode. Open monitoring expands awareness across your entire environment — thoughts, sounds, sensations — without locking onto any single thing. This is the attentional state of a pitcher reading a hitter, a point guard reading a defense.
4
Week 4
Connection
Values-linked presence and commitment
15:00
0:00 / 0:00
The integration session. Connection ties your attention training directly to your values and identity — the work you did on the Identity page. When attention and values align, performance becomes intentional. This is where it all comes together.
How to use this program
Complete one session per week, in order. The sessions are progressive — each one builds on the attentional skills developed in the week before.
Find a quiet space, use headphones, and commit to the full fifteen minutes. Consistency over intensity. Four weeks builds a durable habit.