AttentionWOD 20250606
Sequential “Body Attention” Training (30 mins)
Achieving somatic awareness, neural patterning, and climbing-specific skill development.
Goal:
Sharpen the mind’s and eyes’ ability to track and attend to each contact limb in the foundational climbing movement sequence:
Left foot
Left hand
Right foot
Right hand
(Then repeat.)
Note: If your climb starts with the right foot, adjust the sequence accordingly:
→ 3. Right foot → 4. Right hand → 1. Left foot → 2. Left hand → repeat.
This is the basic syntax — the “word order” — of climbing’s movement language. It mirrors the grammar of forward-facing quadrupedal locomotion (e.g., crawling). Just like language, climbing has rules:
Left foot placement drives left hand movement, like a spring coiling and uncoiling on the same side.
Right foot placement drives right hand movement in the same mirrored pattern.
Today’s practice helps encode this ancient movement grammar into your subconscious, training both eye and body to act in concert. You are re-learning a sequence you once mastered effortlessly as a baby — a pattern shared by all our four-legged mammal friends.
Setting:
Lie on your back in a relaxed, “snow angel” position:
Arms and legs gently spread, eyes closed.
1. Sequential Limb Body Scan – 5 mins
Silently repeat the sequence in your mind:
“Left foot… Left hand… Right foot… Right hand…”
As each word arises, place your attention fully on that limb.
Explore any sensations within, around, or through it.
Start slow and steady. When comfortable, begin to play with pacing — gradually speeding up or slowing down while maintaining awareness and control.
2. Mental Rest – 5 mins
Let your mind and body soften. Feel free to begin warming up physically if you’re prepping to climb.
3. Sequential Eye Movements – 5 mins
Eyes closed. Head facing the ceiling. Slowly trace imaginary lines in this visual sequence:
Lower left corner
Upper left corner
Lower right corner
Upper right corner
You’ll begin to notice a repeating geometry: two opposing triangles traced by the eyes.
→ Diagonal downward movements, vertical upward movements — mimicking the scanning rhythm used to follow limbs on the wall.
4. Mental Rest – 5 mins
Breathe. Reset. Transition gently.
5. Combine: Body Scan + Eye Movements – 5 mins
Eyes still closed. Integrate both sequences:
Feel left foot → Eyes to lower left corner
Feel left hand → Eyes to upper left corner
Feel right foot → Eyes to lower right corner
Feel right hand → Eyes to upper right corner
Maintain a slow, relaxed rhythm — the edge of effortless concentration.
6. Final Mental Rest – 5 mins
Let it all dissolve. Rest your mind and eyes before your next climb or the rest of your day.
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