Section 1.1: The Power of Attention

"What we think about becomes who we are."

Morita Therapy, established by Japanese psychiatrist Morita, posits that neurosis arises from a fixation on negative thoughts. The more we focus on destructive ideas, the more control they exert over our lives.

It's vital to regain your focus. Don’t allow distractions to overwhelm you. The ability to concentrate is a vital skill. Dedicate time each day to enhance your focus and concentration. Step away from the chaos of the outside world for a short while each day.

Sit upright, remain still, and pay attention to your breathing. Let transient thoughts drift by without engaging them. Although you may initially experience a flurry of unexpected feelings, simply acknowledge them and redirect your focus to your breath.

Count your breaths from one to ten, then repeat. Practice this for at least ten to fifteen minutes without moving. By staying still, we can quiet what is often referred to as the "monkey mind," which flits from one concern to another, creating anxiety and turmoil in our lives.

Our fears and sadness often stem from anxieties. However, when we learn to refocus our attention, these feelings cannot dominate our existence. This daily practice strengthens new aspects of ourselves, guiding us toward a more meaningful and fulfilling life.

This time spent in self-reflection provides clarity and grounding in a larger context. It enables us to create an internal sanctuary to which we can retreat for wisdom, strength, and comfort whenever needed. When we allow external pressures to consume us, we squander our innate resources.

Instead of attempting to dissect and resolve our patterns of thought, we can directly address our attention. Ask yourself:

"What am I focusing on right now?"

Is your attention on your breath, or are you lost in thoughts about past grievances and future fears?

Each day, we are met with new challenges and opportunities. Are we conscious of this ever-evolving reality? Are we asking what is available to us now, what gifts we are receiving, and how we can contribute, or are we stuck in a mindset of victimization and deprivation?

Section 1.2: Cultivating Gratitude

The second aspect of Centering emerges when we practice consistently. At some point, we recognize that gratitude and depression cannot coexist within the same individual.

When our focus is primarily self-centered, we find ourselves trapped in a metaphorical prison. Feelings of worthlessness arise, leading to increased depression, hostility, and stress.

As we cultivate awareness and gratitude through Centering, our focus naturally shifts toward what we receive, what others need, and what actions we can take. We then act without hesitation.

Focusing on simple, daily "acts of service" allows us to dismantle our mental clutter. As we Center ourselves, we learn to give our full attention to each task, regardless of its size. We do not fixate on results; instead, our happiness stems from engaging fully with our actions.

Outcomes become secondary concerns that resolve themselves. How much anxiety can we hold when we’re not preoccupied with results?

A sense of self-worth is a potent remedy for psychological distress. Engaging in meaningful activities fosters self-respect. When we act from a place of gratitude, we align our daily actions with our core values, enhancing our resourcefulness and sense of worth.

This alignment enables us to navigate difficult situations and meet the needs of others effectively. Living this way transforms life into a continuous gift, and we too become a source of joy for others.

Thank you for engaging with this article. If you seek further insights into Centering, balance, and self-care, I encourage you to continue exploring and support the authors behind this work:

Alicia Cahalane Lewis

Perri Michelle

Shikha Saxena

Dr. Preeti Singh

Your ongoing support is invaluable to me.

"Collect yourself. Gather yourself. Center yourself."

― Adrienne Posey