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The concept of this exercise was created by E.J. Gold. The original (and best) form of this exercise utilizes a white circle mounted on a continuous sweep second hand of a clock with the face painted black. Such clocks are becoming quite rare to find. So we have created a digital version.
Place and hold your visual attention on the white dot as it travels.
Your goal is to successfully hold your attention on the dot for one full cycle. You may not succeed for the first several weeks.
Give it a try for 3 to 5 minutes twice a day -- no more. This can actually quite strenuous.