Enhance Focus | 6 Minutes

Prepare your mind for peak performance with this quick, effective 6-minute focus practice. Integrating box breathing, energizing Tummo breathing, powerful task visualization, and a concentration-enhancing visual exercise. You'll quickly increase clarity, reduce distractions, and boost motivation.

Ideal before important tasks, work sessions, or studying. Transform your productivity in just 6 minutes!

Transcript

Welcome to the 6 minute focus protocol,

Designed to get you deeply concentrated and locked in for your next task.

Grab a seat,

Sit up straight,

And let's get started.

We'll begin with 90 seconds of box breathing.

Inhaling for 4 seconds,

Holding 4 seconds,

Exhaling for 4 seconds,

Holding 4 seconds,

And repeat.

Letting your belly,

Ribs,

And back expand with each inhale,

And settle down with each exhale.

Starting in 3,

2,

1,

Inhale,

Exhale.

Moving on to 2 more breathing.

Big inhale through the nose,

And a shorter exhale out the mouth.

It goes something like this.

After 30 seconds,

You end with a breath hold on the last exhale.

Starting in 3,

2,

1,

Go.

Halfway there,

You got this.

Breath hold after your last exhale,

And hold for 15 seconds.

Big inhale,

Hold for 5 seconds.

Now breathe normally.

Moving on to a powerful visualization technique called procedure visualization.

Feel free to close your eyes.

Imagine yourself a few moments before doing your next task.

How are you feeling?

You may be tired,

Full of energy,

Unmotivated.

Whatever it is,

Observe how you're feeling without judgment.

But now,

You start the task regardless of how you feel.

The task isn't easy,

And you encounter quite a bit of mental resistance.

But now,

You see yourself rise above this resistance,

And start giving it your all.

This effort you're putting in,

Gives you a boost to keep going strong.

It still isn't easy,

But you've found your flow.

Now,

You get to the end of the task.

You have this deep sense of fulfillment from putting in the work.

You're happy with your effort,

And you look forward to that challenge again.

Take a moment to really feel this one.

Let's end with a visual focus exercise.

Find a spot,

Nobody else can see.

It's a little bigger than a coin.

The goal is to stare at this spot with 100% of your attention for 60 seconds.

Blink as needed,

And make sure you breathe normally.

Ready?

Lock in.

60 seconds,

Starting now.

Now,

You're ready to go crush the next task at hand.

You got this.