Bringing Attention Back Again and Again to a Predetermined Neutral Object

The practice of verse is just to bring our attention back again and again to whatever anchor or neutral object were imploying to detach from thoughts, stories, memories or any inner chatter. So choose an anchor that feels both coming, that doesn't change too much, and each time you return, feel a sense of accomplishment. Even though your mind might wander away 50 times, a hundred times, from your object, the breath sounds, or maintaining focus on something soothing in your environment,. every time you bring your wearness back your ingraining a new neural circuit that will give you a way out of obsession and rumination in the future. You might not recognize that now, but the more we