Training Your Attention: The Power of Mindfulness for Both Internal and External Experiences
- Dr Kristen Lovric
- Feb 25
- 4 min read
In today's fast-paced world, many of us are familiar with the constant stream of internal chatter—the negative thoughts, worries, and judgments that race through our minds. These thoughts often dominate our awareness, clouding our ability to stay present in the moment. This is where mindfulness comes in. While mindfulness is often seen as a tool for managing negative thoughts, it’s also an invaluable practice for cultivating a fuller, more balanced awareness of both our internal and external experiences.
Understanding Mindfulness
Mindfulness is the practice of paying attention on purpose, in the present moment, without judgment. It’s a way of bringing awareness to what’s happening right now, rather than getting lost in the past or future. But what many people don’t realize is that mindfulness isn’t just about observing the negative or stressful thoughts that arise. It’s about noticing all aspects of our experience—the positive, neutral, and negative. And it’s just as much about being aware of the world around us, as it is about being attuned to the inner workings of our mind.
The Narrow Focus on Negative Thoughts
It’s easy to get caught up in a pattern of mindfulness that revolves primarily around negative thoughts. We’ve all been there: you’re sitting quietly, observing your mind, and suddenly, a flood of negative judgments about yourself or your situation bursts into your awareness. Naturally, many mindfulness practices encourage us to notice these thoughts without getting swept up in them. And that’s a crucial part of the process—becoming aware of the negativity so that we can begin to disidentify from it.
However, the issue arises when we begin to believe that mindfulness is only helpful for managing negative thoughts. This limited view overlooks the full potential of mindfulness as a tool for cultivating a richer, more vibrant awareness of all that we experience, not just the discomforts.
The Power of Expanding Your Focus
To truly benefit from mindfulness, it’s essential to train your attention to be open to both internal and external experiences, embracing all that is present without judgment. This can help shift your perception of the world, allowing you to notice moments of beauty, peace, and connection that might otherwise go unnoticed.
1. Noticing Internal Sensations and Emotions
In addition to thought patterns, our bodies and emotions also provide valuable feedback about our present experience. Are you feeling a flutter of excitement, or a quiet sense of contentment? Are there physical sensations—tension in your shoulders, a subtle sense of warmth in your chest? These internal experiences are just as important to notice as thoughts. By bringing awareness to them, you learn to cultivate a more harmonious relationship with your body and emotions, rather than just focusing on the negative thoughts that arise.
2. Recognizing Positive Thoughts and Joyful Moments
Mindfulness isn’t all about discomfort—it’s just as valuable for cultivating awareness of the positive moments that often pass us by. Have you ever found yourself laughing with a friend, enjoying a delicious meal, or taking a peaceful walk outside, only to realize afterward that you weren’t truly present for the experience? By training yourself to be mindful of these moments, you can fully immerse yourself in the pleasure of life, without distraction.
3. Tuning Into the External World
Our external environment holds a wealth of sensory information, but we often tune it out as we focus inward. Yet, mindfulness also involves paying attention to the sights, sounds, smells, and textures of the world around us. Whether it’s the rustle of leaves on a windy day or the soft hum of conversation in a café, these experiences are an integral part of our lived reality. When we make the effort to notice them, we enrich our experience and connect more deeply to the present moment.
How to Train Your Attention
Here are a few tips to help you train your attention to embrace both internal and external experiences:
Set Intentions for Broader Awareness: Rather than focusing only on negative thoughts, set the intention to notice all experiences—whether positive, neutral, or negative. Let your awareness move freely between your thoughts, emotions, physical sensations, and the environment around you.
Engage Your Senses: Take a few moments throughout the day to actively engage your senses. What do you see, hear, feel, taste, or smell? When you intentionally use all your senses, you open yourself up to the richness of the present moment.
Cultivate Acceptance: Mindfulness isn’t about forcing yourself to feel a certain way. Instead, it’s about accepting whatever arises—whether it’s joy, sadness, or even boredom. By practicing acceptance, you allow yourself to experience life as it is, without judgment.
Practice Gratitude: When you notice something positive—whether it’s an uplifting thought, a kind gesture from someone, or a beautiful moment in nature—take a moment to express gratitude. This shifts your attention toward the abundance and beauty of life.
The Benefits of a Balanced Mindfulness Practice
When you start expanding your mindfulness practice to include both internal and external experiences, you may notice several positive changes in your life:
Greater Emotional Resilience: By becoming aware of both your negative and positive experiences, you build a stronger emotional toolkit to navigate challenges without getting stuck in negativity.
Increased Presence: Mindfulness helps you show up for your life, making you more present with yourself and others, enhancing your relationships and overall well-being.
A Deepened Sense of Connection: When you embrace the full spectrum of your experiences—both internal and external—you develop a deeper sense of connection to the world around you. You begin to see beauty in unexpected places and appreciate the small, fleeting moments that make life meaningful.
Conclusion
Mindfulness is a powerful tool for transforming how we relate to our thoughts, feelings, and the world around us. While it’s often used to manage negative thoughts, it’s important to remember that mindfulness can be just as transformative when applied to the full spectrum of experience—both internal and external. By training your attention to be present to all aspects of your reality, you can cultivate a deeper sense of peace, joy, and connection in your everyday life.
So, the next time you sit down to practice mindfulness, try expanding your awareness. Notice not just the negative thoughts that may arise, but also the beauty, warmth, and joy that are often hidden in plain sight. It’s all part of the journey of living a mindful, present life.
