Cosa imparerai
MyAttention is a structured system of attention training — a method that goes beyond mindfulness.
Through practical exercises, you’ll learn to manage your attention, thoughts, and mind — the foundation of all perception and inner experience.
Unlike traditional mindfulness practices, MyAttention training transforms how you understand your own mind.
Through direct experience, you’ll begin to see how thoughts arise, how attention shapes perception, and how this awareness can change the way you experience reality itself.
You will discover how to:
- Stop overthinking and quiet the inner noise
- Strengthen and expand your attention “muscles”
- Manage thoughts before they turn into emotions
- Experience calm, clarity, and true presence
- Feel happiness as a natural, stable state — not as a reaction
The full training includes 30 progressive sessions combining practice and theory, gradually increasing in complexity to develop true control over your attention.
This is not meditation — it’s a workout for your attention, thoughts, and mind.
Sasha Granovski
About Attention
“I noticed that attention is a limited resource. When we use it, we get state of well-being, as if we are doing something right. Awareness and mindfulness are just part of attention.” He spent thousands of hours on his own research on Attention and Thoughts, without religions and esoteric. Sasha created MyAttention method for development management of Attention.
History
Sasha founded his Labudhi meditation center in 2018 and created his own attention training method. The center was located in Koh Phangan.
Later, Sasha founded the World Attention Alliance for Attention Trainers. It was important that these were trainers, not teachers, since the method of developing attention is based on training with tools that every person already possesses. Sasha had personally trained about 150 trainers of his method.
Sasha collaborated with the large private IT company to implement MyAttention method so that all participants in the workflow get state of well-being now and in the future. This is building different types of relationships through Attention.
Before Labudhi and MyAttention Sasha was 7 years CEO of National Park, where builded Yoga Hotel in wild nature.
Now
Sasha is the founder and CEO of the technology company fhela in the field of cybersecurity and FHE, in which internal relationships are built through Attention. He is also founder of World Attention Alliance and help Attention trainers....
Lezione 1
Introduction 1
Our attention is the most valuable resource you possess.
Managing your attention gives you full control over your thoughts.
Control over your thoughts gives you control over your state of happiness.
This means that control over attention gives you complete control over your life.
And when you control your attention, only you decide to whom, to what, and how much of your attention to give.
Lezione 2
Exercise 1: To Catch Thought
Welcome to the first session of the MyAttention — Attention Training program!
The program consists of 30 sequential sessions, each including three parts:
- Introduction
- Training
- Theory
Each training session can be repeated multiple times. For some, the basic 15 minutes is enough, while others may need 45 minutes. Simply repeat the exercise several times for greater effect and deeper immersion.
Sometimes the exercises may not work out — that’s perfectly normal. Don’t dwell on a single exercise for too long.
First training session may seem unusual — many people have never looked at this phenomenon from such a perspective.
What matters is not how well it turns out, but your effort.
Try to do it exactly as the instructor recommends — and simply observe.
Lezione 3
Theory 1: The Nature Of Thoughts
In this session, we’ll talk about the training you just completed — about thoughts and their nature.
Some of you may have felt that your thoughts scattered the moment you tried to start this exercise — that’s perfectly normal, especially at the very beginning.
However, the moment you were able to formulate the feeling that you have no thoughts — that, in itself, was already a thought about it.
Lezione 4
Exercise 2: Sensations Together
This exercise focuses on developing our attention through the senses. We'll be using our senses to develop our attention, using what we always have.
At some point it may seem hard to do this exercise at all - it should be. At some point it may seem impossible to do it - that's okay too. Just keep going.
Lezione 5
Theory 2: Dividing Attention
In this exercise, we tried to divide our attention into several parts, aiming for six parts by the end. This is incredibly challenging, but it's also a fundamental aspect of attention management. Dividing attention is a core function of our attention and it's not something you can train just anywhere.
All our exercises are not meant for you to do every day; instead, they're designed to help you develop the muscles of your attention. You just have to use your attention.
Lezione 6
Exercise 3: Commands To The Mind
This exercise may seem unusual, or even appear as if there’s nothing special about it. But it is an extremely important training for better understanding the nature of thoughts and the mind, as well as for developing the skill of controlling your mind.
The essence lies in the details and in freely applying this skill.
It is important to perform all exercises without visualization.
Lezione 7
Theory 3: Mind & Thoughts
In this part, we’ll talk about the exercise you just completed — its essence, the mind, and thoughts. Why it’s important to control your mind and how to do it.
We’ll also explore the nature of thoughts more deeply, based on your own observations and research.
Lezione 8
Exercise 4: Deep Into Sounds
In the fourth session, we will train our attention and the flexibility of our attention through sounds, as well as our sensitivity.
Overall, this is a fairly simple exercise, yet it is quite effective, especially at the very beginning.
Lezione 9
Theory 4: Why Is Sensitivity Important?
In this part, we’ll talk, of course, about the exercise itself — why we did it and how it can help develop attention.
We’ll also explore the topic of sensitivity: what sensitivity really is, how people often confuse thoughts with sensitivity, and how that confusion gives rise to suffering in life.
Lezione 10
Exercise 5: Four Points
Important: perform the exercise without visualization or imagination. Any exercise is also part of your own exploration.
This is a fairly challenging exercise, and some parts of it may not work at all or only partially. Again, that’s completely normal.
Don’t get stuck on this exercise — we will practice it many more times.
In Session 5, one of the largest theoretical sections is included. It is dedicated to the very phenomenon of Attention:
- What attention is
- What to do with it
- Why it is needed
- The difference between attention and mindfulness
- Why attention is the most valuable resource
…and more
We can only start speaking seriously about Attention after you have tried to explore your own attention during this training.
Lezione 11
Theory 5: Attention
Regardless of whether you succeeded or not in Exercise 5, in this part I will explain how the exercise can be performed, and we’ll try it again together — this time with explanations.
The theoretical section is also dedicated to the phenomenon of Attention:
- What attention is
- What to do with it
- Why it is needed
- The difference between attention and mindfulness
- Why attention is the most valuable resource
Lezione 12
Exercise 6: Slight Pressure
We’re about to do a rather unusual exercise.
This exercise is especially meaningful to me. Each time I design a new course, I spend a long time thinking about whether to include this exercise — because it’s truly unique. But every time, I simply can’t leave it out, especially when I remember the feedback I’ve received.
Whatever happens to you during this exercise, just keep going. Don’t get distracted by your states.
I don’t recommend repeating this exercise more than three times, as it can evoke specific pleasant states that many people tend to chase. These states are only side effects — you don’t need to give them any significance.
Lezione 13
Theory 6: Why Divide Attention, Completeness, Wholeness And Harmony
In this part we will:
- discuss Exercise 6;
- touch on important points — why it is useful to divide Attention into multiple parts;
- talk about completeness and wholeness;
- talk about slight pressure to the head
Lezione 14
Exercise 7: Static & Dynamic
This session is one of the most comprehensive in terms of the number of skills being trained and the depth of fundamental knowledge.
One of these skills is learning how not to lose your attention in any situation.
Before we explore the seven ways to get rid of thoughts, we will first train some of the necessary skills for it.
Remember to conduct your own exploration during the exercise.
The training will focus on dividing attention between static and dynamic, working with thoughts and the mind, and moving attention.
Lezione 15
Theory 7: Seven Ways To Get Rid Of Any Thought
7 ways to get rid of any thought:
1) Don't make it relevant.
2) Identify the thought.
3) Switch from thoughts to a feeling
4) Create a distance between your mind and your thoughts.
5) Defocus.
6) Get rid of a thought by feeling the light pressure on the head.
7) Doubt your past.
Lezione 16
Exercise 8: Switching Sensations On & Off
In this exercise, we’ll try something that might seem impossible. We’ll be switching our feelings on and, more importantly, off. It may seem impossible — but it’s actually possible. Just keep trying.
If it doesn’t work right away, listen to the theory later — and maybe you’ll succeed when you try again. But don’t rush to the theory yet. First, make a few attempts and see what happens naturally.
Lezione 17
Theory 8: Sensitivity
In this section, we’ll talk about the previous exercise — about switching sensations on and off.
Why do we do it? What is it for? How can this skill help in everyday life? Which “attention muscles” does it train? And how should you actually practice it?
n this part, we will also discuss what sensitivity is and why it is needed.
Lezione 18
Exercise 9: Comprehensive Accelerated
In this session, we’ll do a simplified version of the most challenging yet effective attention training exercise. This practice touches on many aspects of attention development. No matter how difficult it feels, just keep doing it.
For greater effect, I recommend doing this exercise for 45 minutes, so it’s really challenging and you feel fully exhausted.
Lezione 19
Theory 9: Happiness & Suffering
In this part, we will talk about Exercise 9 — why it exists, what it’s for, which “attention muscles” it develops, and how.
We will also explore the following topics, which are relevant to everyone:
- Suffering and how to stop suffering
- Happiness — the state of “Yes” or “Good”
- The meaning of life
Lezione 20
Exercise 10: Deep Into Scents
The training will focus on developing deep sensitivity skills and practicing the skill of observing your attention — that is, understanding where your attention is.
Understanding where your attention is will lead to controlling your attention. Controlling attention will lead to controlling thoughts. And controlling thoughts will lead to freedom and happiness.
Lezione 21
Theory 10: Relationship & Love
In this part, we will discuss the principles of Exercise 10 and about:
- Relationships — through attention
- Love
- Happiness
The topic of relationships is the second most popular.
And to be happy, you just need to start feeling happiness — but it’s a very subtle sensation.
Lezione 22
Exercise 11: Senses & Points
This exercise is fully focused on developing attention, and it will be quite challenging.
All exercises are performed while observing your attention, understanding where your attention is, and how it is distributed.
Lezione 23
Theory 11: Dividing Attention
In this part, we will talk about Exercise 11:
- How to perform the exercise most effectively
- What this exercise is for
- How this exercise develops the “muscles” of attention
- Why divide your attention among many objects
Lezione 24
Exercise 12: Thoughts In The Distance
This exercise is aimed at training the ability to manage your mind and thoughts — how not to get involved in them and how to start noticing thoughts earlier than usual.
In this exercise, we will work with thoughts — exploring them as a phenomenon and training the skill of managing them. Moreover, we will attempt something that seems impossible — to catch thoughts before we even understand what those thoughts are about.
Lezione 25
Theory 12: Thoughts & Mind
n this section, we will cover the following topics:
- Fears
- How to manage thoughts
- What thoughts and the mind are
- Morality and other limitations
- The essence of living life
- The difference between desires and needs
Lezione 26
Exercise 13: Sense - Point - Sense
In this training, you’ll do one of the most challenging exercises so far — an exercise that powerfully strengthens the “muscles” of attention. Even if it feels difficult, just keep going. This is the necessary challenge for rapid growth.
Lezione 27
Theory 13: Depression & Addictions & Suffering
In this section, we will look at the exercise itself, its key aspects, and explore the following topics:
- Depression and how to overcome it
- Freedom from addictions
- The choice to suffer or not, be happy or not.
Lezione 28
Exercise 14: Just Be
This exercise can be as easy as it can be difficult.
Its entire challenge and strength lie in its simplicity.
This exercise is a kind of test for the first half. With it, we’ll finish exploring the main tools and techniques used in this course.
Lezione 29
Theory 14: The Being
n this section, we will explore Exercise 14 — its features and how it works. We will also look at how to apply this exercise in everyday life.
And of course, we will discuss the topic of Being — not abstract Being, but your personal one.
Lezione 30
Exercise 15: Comprehensive Accelerated
After the light and pleasant previous exercise, this one will be true hardcore. It’s a truly comprehensive exercise that develops several aspects of our attention. It will require tremendous effort from you.
Lezione 31
Theory 15: Dividing Attention
In this section, we will look at Training 15.
We’ll explore its features, how to perform it most effectively, and what it can lead to.
We’ll also take a deeper look into the concept of divided attention —
what it is, and why it is important to divide your attention.
Lezione 32
Exercise 16: Sense - Mind - Sense
In this exercise, we will train the skill of shifting attention from the mind to feelings. By the end, you will be able to choose for yourself which feeling is most comfortable and convenient for redirecting attention from thoughts.
We will also train the skill of interacting with thoughts and exploring the mind.
And the most important part of this exercise is your own personal exploration.
Lezione 33
Theory 16: The Freedom
In this section, we will explore the essence of Exercise 16, as well as the topics of:
- self-identity;
- freedom;
- soul;
- your research and observations.
We will reflect on them based on your personal observations and research.
Lezione 34
Exercise 17: Switch On & Off
In this session, we will work on the flexibility and controllability of our attention. To do this, we will turn sensations and other objects of attention on and off. This is a more advanced version of the exercises we have already done.
This will be a fairly challenging exercise, so whatever happens, keep performing it.
Lezione 35
Theory 17: Life Goals
In this section, we will discuss Exercise 17 and your observations during it. The skill of turning feelings on and off is, in itself, a tool for attention flexibility, but it can also be useful in everyday life. We will go over the specifics of the exercise.
We will also cover the topic of life goals.
Lezione 36
Exercise 18: Slight Pressure - Advanced
In this complex exercise, we will not be switching attention between many objects; instead, we will try to simply hold several objects of our attention simultaneously. This will be a fairly pleasant exercise.
Lezione 37
Theory 18: Intuition
In this section, we will discuss Exercise 18 and your observations during the practice. We will devote some time to the topic of your inner states during this and other exercises, emphasizing the importance of your own independent exploration — the very essence of what we are doing together.
This section also covers the topic of what intuition is and how to use it.
Lezione 38
Exercise 19: Moving Points
This exercise was kept secret for a long time. Only a few people reached it during live sessions. It is aimed at flexibility and controllability of your attention—an even deeper exploration of your attention.
This is the last exercise with closed eyes.
Lezione 39
Theory 19: How Not Lose Happiness And Yourself
In this part, we will cover very important topics, especially for those who work with people:
-How to maintain your state?
- How not to lose your happiness and inner peace?
- How to stop riding the rollercoaster of states – good, bad, good, bad
- How not to merge or lose yourself
- How not to lose yourself
- Suffering, and how not to suffer
- How not to lose love
Lezione 40
Exercise 20: Commands To The Mind – Advanced
This is a more advanced version of the exercise we have already done. We do it with eyes open and by observing our attention.
This means we are starting to transfer the skills we have been training so far into everyday life.
Lezione 41
Theory 20: Managing The Mind & Thoughts
This part helps to gain a deeper understanding of Exercise 20 and your exploration during it. We will also delve more deeply into the topic of managing the mind and thoughts.
You can independently choose which thoughts you want to use in your life — and which ones you don’t
Lezione 42
Exercise 21: Deep Into Sounds & Scents
In this exercise, we will work on attention through sensations, and afterwards we will discuss observing attention and awareness.
This exercise is performed with open eyes and with an understanding of where our attention is.
Lezione 43
Theory 21: Attention & Awareness
In this part, we will analyze Exercise 21 and also cover the following topics:
- Observing attention
- Observing the observation
- What mindfulness is from the perspective of attention
- How to apply these skills in everyday life
Lezione 44
Exercise 22: Thoughts In The Distance – Advanced
In this exercise, we will train an important skill — managing your attention and managing your thoughts.
All exercises are performed with:
- open eyes and an understanding that you are using your vision
- observing your attention, with an understanding of where your attention is
Lezione 45
Theory 22: About Exercise
In this section, you will find discussion and reflection on Exercise 22. We are delving deeper into understanding the nature of thoughts and the mind, which will help us better manage the mind and thoughts through our attention. And doing all the exercises with open eyes will make it easier to apply these new skills in everyday life.
Lezione 46
Exercise 23: Accelerated + Vision
This will be the most difficult training so far, aimed at developing attention—its dividing, flexibility, and control. But I am confident that you are ready for it. With open eyes and observation of your attention.
Lezione 47
Theory 23: About Exercise
A brief discussion and reflection on Exercise 23, which you just completed. It covers questions that help you understand even more deeply what attention is, how to manage it, and how to use it in everyday life.
Lezione 48
Exercise 24: Increasing Attention Objects - Advanced
This exercise is aimed at developing attention by gradually increasing difficulty and adding load. Additionally, throughout the exercise, there will be an extra challenge in the form of using different types of vision.
Lezione 49
Theory 24: What Is Attention
In this section, we will discuss the exercise itself:
- how it works
- what it develops
- how to perform it
Additionally, we will cover the following topics:
- attention
- how to apply attention in everyday life
- how not to lose your attention
Lezione 50
Exercise 25: Slight Pressure - Pro
This is the very last simple training, in which we will simply hold our attention on several objects, without switching or changing objects. Just a focused exercise on dividing your attention and preparing for everyday life.
Lezione 51
Theory 25: The Loneliness
In this part, we will discuss the training, and then we will cover the topic of Loneliness and Boredom:
- what loneliness is
- the ability to be with yourself
- self-sufficiency
- loneliness and attention
Lezione 52
Exercise 26: Sense - Mind - Sense — Advanced
This is a more advanced version of the exercise we’ve already done, and we will explore the mind and thoughts while training the skill of shifting attention from thoughts to sensations with open eyes and understanding of where our attention is. The most important part of this exercise is your exploration. All of this is preparation for everyday life.
Lezione 53
Theory 26: Manipulation
In this part, we will reflect on your exploration of thoughts and the mind that you conducted during the training.
In addition, we will delve into a broader and quite important topic — manipulation and society.
Lezione 54
Exercise 27: Accelerated - Pro
This will be the most challenging exercise we’ve done so far. It’s aimed, of course, at managing your attention, developing it, and preparing for everyday life.
It’s a true exploration of what happens to you, your attention, and your thoughts under different conditions — how you can manage your attention and what it leads to.
Lezione 55
Theory 27: The Meaning Of Life
In this part, we will reflect only on the exercise itself and your exploration during it, as your exploration is very important and should be given more time and attention. We will also review recommendations on how to apply attention skills in everyday life and will explore The Meaning of Life.
Lezione 56
Exercise 28: Switch On & Off - Pro
This exercise is aimed at the ability to switch any objects of our attention on and off. In other words, it’s attention training focused on flexibility and control, as well as on preparing this skill for everyday life.
Lezione 57
Theory 28: The Purpose
In this part, we will reflect only on the exercise itself and your exploration during it, as your exploration is very important and should be given more time and attention.
Also in this part, we will cover the topic of the Purpose
Lezione 58
Exercise 29: All Together
This is the most difficult and longest exercise in the entire course. It includes all the elements from the previous exercises. It’s real preparation for everyday life and a complete exploration of what your attention is, how it behaves in different situations, and how to manage it.
Lezione 59
Theory 29: The Formula For Happiness
In this part, we will discuss the exercise itself, what may be happening to you, and your explorations. Additionally, we will cover the following topics:
– the formula for happiness, which you may have already guessed;
– the use of attention.
Lezione 60
Exercise 30: Just Be - Pro
This will be the simplest exercise, and it’s a kind of test to see if you are ready to simply use your attention in everyday life with your eyes open. There will be very little guidance from the instructor.
Lezione 61
Theory 30: A Message From The Author
In this part, we will talk about the most important thing. Of course, we will touch on the topic of training, but more importantly — how to use your attention in everyday life, what it will lead to, and how not to lose your state of happiness and calm.
Final words and recommendations from the author of the entire method.
Sasha Granovski's Collection
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