Lesson 733: Attention Training to Avoid Comparisons Based on Appearance
Duration:75 minutes
Topic Introduction (Overview):
In body dysmorphic disorder (BDD), "appearance comparison" is a repetitive, automatic, and highly exhausting mental activity.
People constantly compare their appearance with that of others on social media, on the street, in the mirror, or in their memories.
This leads to amplified self-criticism and feelings of shame.
The core objective of this lesson is not to force yourself to stop comparing, but to train your "sense of direction in your attention":
Shift your focus from physical appearance evaluation to bodily sensations, present experiences, and the tasks of life themselves.
You will learn:
① How to identify the warning signs one second before a comparison occurs;
② How to shift your attention away from "others' appearance" and back to your own breathing or body's stable point;
③ How to train a "function-first" attention habit;
④ How to reduce comparison reflections triggered by social media.
When you shift your focus away from comparison, you'll gradually realize that you're not part of a ranking system based on appearance.
Rather, she is a complete individual with a unique life trajectory.
[arttao_Healing_Course_tts_group733_737]
▲ AI Interaction: Analyzing Your "Comparison Triggers"“
Tell the AI in which situations you are most likely to compare appearances, such as: looking in the mirror, looking at other people's selfies, browsing social media, in meetings, on dates, etc.
AI will help you break down the trigger chain, establish alternative attention paths, and design a 7-day non-comparison training plan for you.
○ Focus Redirection · Music Guidance
Play some slow music to draw your attention away from the outside world and back to your inner self.
Feel your chest expand as you inhale;
As you exhale, gently relax your jaw and shoulders.
When you let go of your focus on comparison, you will feel a long-lost sense of lightness.
○ Herbal Healing Tea: Peppermint + Melaleuca Chlorophytum comosum Blend
Recommended reasons:Peppermint helps to "dive your attention from focusing on appearance," while chebula calms your mind and prevents you from being led astray by comparisons.
practice:Steep 1 teaspoon of mint leaves and a small amount of crepe in hot water for 5–7 minutes.
○ German Natural Therapy Diet: Whole Wheat Rye Bread + Warm Vegetable Balance Platter
Traditional natural therapeutic diets emphasize "simplicity, stability, and non-excessive stimulation".
Whole wheat rye keeps your energy levels stable throughout the day, unaffected by the highs and lows caused by comparisons to your appearance;
Warm vegetable combinations can reduce nerve excitability, making it easier for you to maintain focus on your internal body.
○ Chinese Calligraphy (Regular Script) · “Return Your Attention to Yourself”
Practice sentences:
Give your attention back to yourself.
Key points to note:
- “The word "attention" is written steadily, symbolizing a renewed grasp of direction.
- “The word "return" conveys a relaxed and respectful tone, representing the return of energy to one's inner self.
- “The word "self" should be written firmly, symbolizing a return to one's core self.
Mental Healing: Mental Mandala Imagery 50
Gazing at the faint yet steady light within the mandala, neither hurried, nor bright, nor noisy.
It simply maintains its own rhythm, like a form of existence that needs no comparison.
A mandala is not about drawing something, but about observing it.
Observe how the light dwells in its own center.
Unaffected by the complexity and ornateness of the surrounding patterns.
When you linger in this state of watching,
You will gradually understand:
Comparing appearances is merely a distraction of the mind.
And light reminds you to return to your rightful place.
True power comes from the direction of attention.
Rather than external evaluations.
[mandala_course lesson=”733″]
Lesson 733: Write down your "Declaration of No Comparison"“
Purpose:By writing, one can naturally shift their attention away from comparing appearances.
step:
① Write down: "Comparison is not a way to assess self-worth."“
② Write: "I can bring my attention back to myself from others."“
③ Write: "My existence does not need to be a reference point for anyone."“
Please log in before submitting your drawings and feelings.
○ 733. Log Guidance
① At what moments today did I notice myself comparing my appearance?
② Am I able to perceive the moment before the comparison occurs?
③ When I bring my attention back to my body, do I feel relaxed?
④ What is the support I can give myself today to "not compare"?
⑤ Write a sentence:Comparison is not my obligation.
Please log in to use.
When you stop comparing yourself to others, your life makes room for you again.
EN 
ZH 
ES 
FR 
JA