My day on the PAHM: 3 November 2026

One moment from a morning session with Ayu, in my own words. Where it sat on the map is at the end.

I noticed some of the fantasies that arrived. Then I talked to myself, saying: this is not going to happen. This is again poisoning my mindset, the conditioning of the mind.

When I recognized it like that, it faded away.

What happened was that I noticed it, and the energy and the momentum it had in that fantasy faded away. This is not a real thing.

Then I realized something else. You just sit on the couch, in the morning itself, without having any proper work, and the mind pulls some thoughts that are completely irrelevant. Not into the moment, and not into day-to-day life even.

Where it sat

Which of these does your mind visit most? See your mind score - free.

The fantasy was Future + Likes (anticipation): a pleasant picture of something that has not happened. Naming it was the return. In the book's account, recognising the position is enough; the momentum drops because attention has stopped feeding the chain, and what is left is Present + Neutral (presence). The thoughts on the couch are the other half of the same morning: with nothing to do, attention goes where it usually goes.

One thing to try

What this does not do

This post uses the Present Attention and Happiness Matrix, the author's own model from The Return of Attention. It describes experience, not a diagnosis. How the matrix works.

This is one moment from one person's practice, not advice and not a diagnosis. If low mood has lasted two weeks or more, if you have lost interest in things you used to enjoy, or if you have thoughts of harming yourself, a doctor or a crisis line is the right first conversation.