The PAHM Matrix
Present Attention and Happiness Matrix - The ultimate tool for achieving happiness that stays. Track your attention patterns and cultivate lasting wellbeing through awareness.
The PAHM Matrix
A 3×3 grid that maps your attention across two dimensions:
Time Orientation: Past, Present, or Future
Emotional Charge: Likes (Attachment), Neutral, or Dislikes (Aversion)
NOSTALGIA
LIKES
ANTICIPATION
PAST
PRESENT
FUTURE
REGRET
DISLIKES
WORRY
This matrix helps you track where your attention naturally goes during meditation
Understanding the Nine Positions
Present (Center)
Pure awareness in the here and now. This is the state of complete attention in which mindfulness exists in the present moment without judgment.
Past Positions
- Nostalgia: Pleasant memories and longing for the past
- Past: Neutral recollection of past events
- Regret: Painful memories, guilt, and self-criticism
Future Positions
- Anticipation: Excitement and desire for future events
- Future: Neutral planning and future thinking
- Worry: Anxiety, fear, and concern about the future
Present Moment Reactions
- Likes: Attachment to pleasant present experiences
- Dislikes: Aversion to unpleasant present experiences
The Goal
Through practice, you'll spend more time in the Present center position, experiencing greater peace, clarity, and authentic happiness.
How PAHM Practice Works
Start Your Session
Begin with your chosen meditation posture and set your timer.
Track Your Attention
Whenever you notice your mind wandering, click the appropriate position on the PAHM matrix.
Return to Present
After clicking, gently return your attention to the present moment.
Review Your Patterns
After your session, review your attention patterns and insights in the reflection page.
Remember: PAHM practice is used in Stages 2-6 of the Return of Attention method. Each click helps you understand your mind's natural patterns and gradually develop stronger present-moment awareness.
Benefits of PAHM Practice
Personal Insights
- • Understand your mind's habitual patterns
- • Identify sources of mental suffering
- • Track progress over time
- • Develop self-awareness
Practical Benefits
- • Increased present-moment awareness
- • Reduced anxiety and worry
- • Less attachment to outcomes
- • Greater emotional balance