We make the choice of where to direct our attention. We may have biases that influence our focus. For example, when pessimistic we are drawn to focus on data that support negative expectations. When conditioned to fear something (a social gathering, height, close spaces), our focus is on what confirms the reasons for fear.
For today, take a moment to examine where your attention tends to go; look with nonjudgmental curiosity at your biases and expectations. On the run, I could focus on my soon-soaked-shoe or on the earthy smells drawn out by the rainfall.
Note the object of focus and play with redirecting it to something different. This allows for set shifting and an increase of flexibility in how we take in the world. We can feel safe in patterns and routines yet think of what can be just beyond the rutted groove.
A key technique to shift focus is to pause and examine the senses one by one: sounds, sights, smells, textures, tastes. To not become bogged down by daily hassles, I take deep breaths and physically ground my feet on the floor, attend to what my fingers are grazing, and pause to hear the sounds coming through my ear canals.
For today, allow yourself to get caught in the little things that are in fact big. A drop of water that becomes the stream that becomes the river that becomes the ocean.