Hello,
This meditation is intended to help you focus to be present in the moment One way to practice focusing is to focus intently on everything you are doing throughout your day I will guide you into a visualization about your day and you are going to imagine it very clearly as If you are going through your day in real life When you see yourself doing these things you usually do you will focus completely on the task at hand So make sure that you will not be disturbed by anyone or anything for the duration of the session Get into a comfortable position Either sitting where all your body is supported So that all of your muscles can relax or you can lay down flat on your back With your arms loosely relaxed at either side of you get into your position now And allow for your body to make any last movements before becoming Completely still great.
You can decide that you want to go on this journey into improving your focus now Keep your eyes open for a moment and just look around and what do you see?
Notice what's around you look at where the light is coming from.
Is it dark or is it light?
What do you notice that's in your view?
What are the colors like are they bright?
Or are they a little more subtle try to look at everything around you without moving your head only your eyes Keep moving your eyes around to see the different things around you now Let your eyes settle looking somewhere in front of you Let your eyes choose where they want to settle and fixate on it comfortably Just have your eyes open looking at this point in front of you I'm going to count down from 10 to 1 and with each number I say you will very slowly close and open your eyes As if you were blinking in slow motion 10 Slowly blink your eyes with each number 9 8 7 6 5 4 3 2 1 Now you can allow your eyes to close And keep them closed I will explain to you why you did that This was to relax your eyelids So now that they are comfortable heavy in sensation or feeling pleasant Allow your eyelids to become fully and pleasantly relaxed Nobody can do this for you Only you can I'm going to count down again from 10 to 1 And with each number I say feel yourself slowing down even more and relaxing even farther Counting now letting yourself relax with each number.
I count 10 9 8 7 9 7 6 5 4 3 2 And 1 now that you are very relaxed and comfortable I wonder if you can imagine you are just waking up to start your day Imagine that you are in bed just getting up First thing in the morning after a long restful night's sleep Imagine you are looking around your room and notice What the sunlight looks like if you can see it or perhaps there are small lights on somewhere Just focus completely on how the light is when you first get out of bed Get up out of bed in your mind and go about your normal routine when you first get up Watch yourself in this visual and show how you are focusing completely on whatever you are doing See what things you're going to do and concentrate on them Feel the things you usually see around your house or wherever you are Hear the sounds that are familiar in your daily routine Concentrate fully on exactly what you are doing and feel the sensations That each task brings to your senses Perhaps feel things around the room with your hands in your imagination Focus completely on your morning routine.
Let nothing else matter in your mind Now continue to the next thing you have to do in your day Make sure you are intensely in the moment of what you are doing in this visual Let your focus be completely about what the room looks like What items and furniture are around you?
Know exactly where everything is in this visual and go on to the next thing happening in your day Focusing entirely on the moment of where you are going and how you're getting there Perhaps you're headed to work so focus on that now See yourself traveling there the way you usually do and talking to the people you usually see Focus on the conversations you have now very intensely Really listen to the person speaking to you Concentrating on understanding everything they are conveying to you The better you listen and focus,
The more clearly you interact with others Go through the rest of your day focusing on everything you are doing in the moment that you are doing it Nothing distracts you in your imagination You can concentrate very deeply here It's time to head back home So see yourself traveling the way you normally would Watch as the scenery changes as you make your way home When you arrive,
Your house is warm and welcoming You tidy up things and clean it a little bit with great focus and happiness to do so It only takes a short time and your home is beautiful and there's nothing more that needs to be done Because you have made it perfect Lay down in your bed just for a little rest You aren't going to sleep again,
You just want to relax after a really good day As you rest and relax,
You hear yourself saying these positive affirmations about your ability to focus I am highly motivated throughout my day I focus intensely on what I am doing,
No matter what it is I have great concentration during big tasks and even more focus on little tasks Focusing comes easily for me I am in the present moment when I concentrate on what I'm doing,
When I'm doing it Concentrating deeply is effortless for me I have extreme focus no matter what I am doing Now as I count up from one to five,
With each number I say,
You become more and more alert And ready to fully focus on every moment of your life Two,
Three,
Four,
And five You are now fully aware and able to concentrate on anything you put your mind to
