Hello and welcome.
My name is Harrison,
And today we'll be practicing an attention exercise designed to strengthen your focus,
Clarity,
And mental presence.
This exercise is extremely simple,
But it is not the easiest.
You will count backwards from 100 to 0,
Mentally,
Visualizing each number in your mind's eye.
This track is a space for you to practice this,
Slowly,
Gently,
And without any pressure.
So here's how this practice is going to work.
You'll begin by seeing the number 100 in your mind.
Just picture it however you naturally can,
Glowing,
Dim,
Printed,
Floating,
Whatever works best for you.
You get to use your imagination here.
There's no perfect way to visualize this.
You don't need a crystal clear picture.
You just need a sense of the number.
That might mean seeing 93 or 16 or 28 in whatever form your mind presents to you.
It's really that simple.
Your only task is to hold the number,
Then move on to the next one,
100,
99,
98,
Picturing each number nice and clearly in your mind's eye.
Now,
Naturally,
While we do this process,
Our mind is going to want to interfere.
We are going to want to think perfectly normal.
Now your mind will interrupt you with thoughts normal.
When you get lost in thinking,
Your duty is simply to become aware that you are in fact thinking and return to the practice.
And every time you return,
You must start again from 100.
If you lose count,
If you lose your place,
Also extremely normal.
Just go back to 100.
No judgment,
No frustration.
Just reset and give yourself grace.
Now how to visualize these numbers?
You can visualize the numbers in any style you naturally see them in.
Whatever the mind presents to you is what you're going to focus on.
Large or small,
Glow or dimming,
Printed or handwritten,
Whatever is easiest.
What matters is that you see the number in your mind's eye in some recognizable form.
Move slowly through this practice.
Do not try to go from 100 to 0 as fast as you can.
Go slowly,
Deliberately picture each number.
Or if you want to hand paint in your mind this beautiful 99,
100,
And so on,
Feel free to do that too.
Your whole goal here is simply to focus on the visualization in your mind and nothing else.
Over time,
As your focus stabilizes,
You can gently pick up the speed if it feels natural.
If you manage to reach 0,
You simply start over from 100 again.
This practice is not about finishing.
It's about training attention.
This is a space for you to build focus now,
To strengthen your mind,
To grow more aware,
More steady,
And more present.
So I recommend you take 5 to 10 profoundly deep inhales of weather in through the nose or in through the mouth,
And slowly exhale out the mouth.
Drop in,
Feel the subtle energy of your body,
And begin.
Good luck,
My friend.
