This is a short exercise and developing flexible attention it's been called the 555 meaning we're going to focus on five things we can see five things we can hear and five things we can touch so just coming back to your breathing just noticing your breathing now from your breathing keep breathing but switch your attention to something you can see notice the qualities of that thing the shape the texture the shade just being curious like you've never seen this before now shift your attention to something else you can see and something else you can see and now again choose something else to look at.

And really play pay close attention to the qualities of that thing, that object now one final object you can see keep breathing and looking and seeing now shifting to another sense, choose one thing to listen to might be inside it might be outside one sound keep breathing. 

Now another sound and another sound developing flexible attention here choose something else to listen to and finally, one more sound to listen to with curiosity as if you've never heard it before now touch focus on one thing you are touching right now. Focus on that physical sensation and another focus on that second thing. You can touch that you're touching right now. The third thing you can touch. The third thing you can touch. What are those sensations?

Switch that again. What's something else you can touch that you're touching right now?

Now the final thing, just breathing and paying attention to something else you can touch right now. What are those sensations and that's the flexible attention, mindful exercise called the 555.

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