Attention Training Technique (ATT) in Metacognitive Therapy. (Beginner 9)

Attention Training Technique (ATT) is a 12 minute mental exercise used in Metacognitive Therapy (MCT).
Attention Training Technique should only be used as part of your Metacognitive Therapy.
I'm not a therapist and recorded these exercises for my own sake. Since I spent a lot of time doing them, I thought that they might be useful for others who go into MCT therapy. These recordings are not authorised by the MCT Institute and should not be seen as a substitute for MCT therapy with certified therapists. I hope that these videos could work as a complement to your therapy. Talk to your therapist to ensure that it is right for you.
For questions regarding the exercises, see the links below or talk to your MCT therapist.
This video has 4 different sounds. Creaking door, tennis match , applauding spectators and airplane.
00:00 Selective Attention
05:27 Rapid Attention Switching
10:00 Divided Attention
Instructions
Keep your eyes open throughout the exercise and focus your gaze on a spot on the wall. In this exercise you will become aware of your focus of attention and strengthen your control over it. The goal of Attention Training Technique is not to distract you from upsetting thoughts or feelings. They are actually likely to occur during the exercise. It is important to just let those experiences take care of themselves and view them as passing events in your body and mind. Your main goal is to focus on the sound and let everything else be just as it is.
You will be instructed to focus your attention on different sounds for example the sound of a car. Let your focus stay on this sound until you get instructed to change focus to another sound. When a thought or feeling occur, let it be in the background and continue to focus on the sound. In this exercise nothing else is important.
The exercise is divided in 3 parts. In the first 5 minutes you will focus on a different sounds for 20 seconds each. In the following 5 minutes you will practice rapid attention switching and will focus on each sound for just 5 seconds. In the last 2 minutes, you will divide your attention between all sounds.
Instructions are inspired by those found in Pia Callesens highly recommended book Live More Think Less [5]
For those who want a deeper understanding of MCT, I recommend Adrian Wells book Metacognitive Therapy for Anxiety and Depression [4]
For more information about Attention Training Technique
mct-institute.co.uk/attention...
You can fint therapists here:
mct-institute.co.uk/mct-regis...
Litterature
[1] Metacognitive Therapy versus Cognitive Behaviour Therapy in Adults with Major Depression: A Parallel Single-Blind Randomised Trial
pubmed.ncbi.nlm.nih.gov/32398...
[2] Single Dose of the Attention Training Technique Increases Resting Alpha and Beta-Oscillations in Frontoparietal Brain Networks: A Randomized Controlled Comparison
www.frontiersin.org/articles/...
[3] Randomized controlled trial on the effectiveness of metacognitive therapy and intolerance-of-uncertainty therapy for generalized anxiety disorder
pubmed.ncbi.nlm.nih.gov/22222...
[4] Metacognitive Therapy for Anxiety and Depression by Adrian Wells
www.amazon.com/Metacognitive-...
[5] Live More Think Less: Overcoming Depression and Sadness with Metacognitive Therapy by Pia Callesen
www.amazon.com/Live-More-Thin...
Disclaimer: The Content has been made available for informational and educational purposes only. The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition.
Do not listen to this while driving, operating machinery, cycling, walking, or engaging in other activities that require your undivided attention.
Photo by Despina Galani on Unsplash

[@Scottfraser250]

OMG and new episode! This excites me more than seeing a new episode of a TV show haha

[@AfternoonBreak]

Haha, you made my day!

[@sibagasser]

Thanks so so much for continuing to make these, they are the only thing close to a meditation that work for me as someone with ADD and they have a profound impact on my mental wellbeing. I use them all the time to clear my head and gain focus, they're invaluable! A suggestion: I personally have a harder time focusing on the first part and an easier time with the rapid attention switching; maybe it would be an idea to do one or two videos where te two are reversed? But anyhow they're amazing. Thanks so much!

[@AfternoonBreak]

Thanks for your comment! I also think the first part is more difficult.

[@FaneKurdistan]

You can use these audio clips to fall asleep. Close your eyes, lay on the bed and listen the sounds. It works like a charm. Great job 💪

[@AfternoonBreak]

Sounds great!

[@joe-zp7ge]

2 weeks of this and my anxiety is really lowering.... 5 years of therapy did nothing

[@yellowbus3143]

Same here, this is magic

[@felsefesever7596]

same chapter or different?

[@joe-zp7ge]

@@felsefesever7596 same!

[@shweetiepetina1563]

I like all the variety of sounds which keeps me curiously coming back and getting this support that has been so helpful. Thank you for making the difference.

[@Vi7riol]

I really enjoy your and Mind Format's Attention Training videos :)

[@churchofthegreenflipflop2436]

Hi, are these based on Adrian Wells’s metacognitive therapy?

[@Scottfraser250]

Yeah they follow the exact formula but he is not associated with Adrian directly.

[@churchofthegreenflipflop2436]

@@Scottfraser250 It’s a great resource eh! 😊

[@Scottfraser250]

@@churchofthegreenflipflop2436 it's amazing and has helped me so much. Also the bible helpes too 🙏

[@swiftypopty1102]

Is there another kind of mental exercise like ATT did? Everytime I did it, it feel great and soothing to do.

[@cereal_thinker]

Meatwad in the House

[@chronoshd21]

Imploding spectators

[@gjsmith6259]

P R O M O S M 😴