RiverGanga Foundation Great NonProfits badge  
Subscribe to our free newsletter.

The Just One Look Method: Complete Instructions

português italiano español    


Step One: Look at Yourself

Sit down, close your eyes, and just breathe for a little while. When you feel relaxed, put your attention on the sensation of the tongue resting in your mouth and focus on that sensation for a minute.

After a while, move your attention to the feeling of your feet resting on the floor and focus on that sensation for a minute.

After a minute or so, place the focus of your attention on the air passing in and out of your nose and stay with that sensation for a minute.

Now, in the same way that you directed your attention to the feeling of your tongue, your feet and your breath, direct your attention inward, looking for the faint sensation of what it feels like to be you. What you would call me.

What you are looking for here is the simple me-ness of you. Not the thoughts or the emotions that rise and fall within you or any ideas about your nature that you have heard or read about.

This simple act of inward looking at your me-ness, the sensation that you would call me, automatically and instantaneously dissolves the background of anxiety, distrust, and dissatisfaction that is the experience of life for most of us.

If it's done right, just one look is really enough. But since this is an uncommon movement of attention and we are not used to making it, it may be hard to tell if you have done it right or not. We advise you to continue trying to get a taste of your me-ness whenever you feel the desire to do so. Do it until you're satisfied. This will not harm you and it can actually provide some relief. It's a safe place to put your attention.

In time, as you begin to see the changes unfold in your mind, you will simply lose interest in doing the act of looking at yourself, since in fact you are here all the time.

Step Two: Self-Directed Attention Exercise

After that first look at yourself, you may experience relief, lightness, and a sense that all is going really well for a few days, weeks, or even months. After that, there may be a period of psychological confusion, and old patterns of thought and behavior may reappear.

Just pay them no mind and they will die of starvation. They live on the energy of your attention and nothing more.

We think of this time of confusion as the recovery from a psychological autoimmune disease, and this recovery can be truly miserable. But when the confusion clears out, you will never regret that you did this.

The best way to get through the difficult time of recovery is to continue your daily practice of the Self-Directed Attention Exercise. This practice will help you strengthen your control over what you pay attention to and will help you develop true human self-reliance.

After some time of practice, if you pay attention, you will begin to notice that there is a slight space between you and your thoughts and feeling states. Just enough space for you to see them for what they are. They are all mere thoughts. They are not you. You can look at them, or not, and you can decline to give your attention to them.

The true spaciousness of a mind that has lost the fear of life and gained control of itself with the Just One Look Method has no natural borders at all.

More detailed instructions for the Self-Directed Attention Exercise.

As you can see, the instructions are very simple. If you can forget everything you know for a while and focus on simply following the instructions, you will be fine. But even the simplest instructions can be misunderstood because of the previous ideas and concepts that we all carry around with us.

You can find help and support from John Sherman himself by joining him online every Wednesday, by having a private session with John, and by posting your questions in the Just One Look Forum. If you are not sure you were able to follow the instructions, please don't hesitate to ask for help.

More than anything else we want you to be free of fear and its misery as soon as possible, and we will do all we can to leave no one behind.

More about the fear of life.

Lookers Tell Their Stories ebook

Lookers Tell Their Stories

Ebook with 135 reports from people all over the world who have used the Just One Look Method to eliminate the foundation of fear that is at the bottom of the mind for most of us, and are experiencing life in a brand new, previously unsuspected way. More information.