Welcome to this brief meditation for productivity and focus.
Focus means your attention is on a singular object or task.
It means you can overcome distractions by blocking them out and not giving in to them.
If you want to improve your focus,
Practice meditation daily.
It's best to do this meditation sitting down in a comfortable position.
So close your eyes if that's comfortable for you and take a breath.
Exhale fully with a sigh,
Releasing tension.
Become aware of your body and the physical space around you where it touches what's beneath you.
We're going to do a brief breathing exercise that will calm the mind.
It's called anuloma veloma or alternate nostril breathing.
So bring your left hand to your belly and leave it there.
With this hand you're going to ensure you're breathing deeply,
Expanding your stomach,
Your ribs,
Your chest as you inhale.
Bring your right hand up,
Your thumb goes on your right nostril and your little finger goes on your left nostril.
You're going to press your thumb into your right nostril and inhale with your left.
Then you'll block both nostrils and hold your breath.
Then you lift your thumb from your right nostril and exhale.
So let's give that a try.
The count is three for the inhale,
Nine hold and six for the exhale.
Exhale fully and then press your thumb on your right nostril.
Inhale with the left nostril,
One,
Two,
Three.
Close both nostrils,
One,
Two,
Three,
Four,
Five,
Six,
Seven,
Eight,
Nine.
Release the thumb.
Exhale,
One,
Two,
Three,
Four,
Five,
Six.
Inhale through the right nostril,
One,
Two,
Three.
Hold,
One.
Nine.
Exhale,
Left nostril,
One,
Two,
Three,
Four,
Five,
Six.
Inhale through the left nostril,
One,
Two,
Three.
Hold,
One.
Exhale,
Right nostril,
One,
Two,
Three,
Four,
Five,
Six.
Inhale,
Right nostril,
One,
Two,
Three.
Hold,
One.
Exhale,
Left nostril,
One,
Two,
Three,
Four,
Five,
Six.
Now lower your hand and breathe normally.
Observe how you feel for a moment.
And now bring your awareness to the space between the upper lip and nostrils.
Breathe.
Your only interest right now is your breath.
Everything else fades.
Feel it moving in and out.
Observe.
Your mind is going to wander and as soon as you notice,
Bring it back.
Always bring it back.
No frustrations.
Just move your attention back to your breath and above your upper lip.
Do this for one minute.
Very good.
The more you do this,
The easier it will become.
I now invite you to raise your arms above your head.
You can keep your eyes closed if you wish.
Stretch your arms out as high as you can and then shake them.
Shake your hands,
Wrists,
Arms,
Shoulders and your head too if you like.
Just shake it all out.
Now back to the breath.
Inhale and exhale with a loud sigh.
Relaxing everything.
Relaxing your whole body and your mind.
I invite you to repeat after me.
I am relaxed.
I am relaxed.
I am relaxed.
I am focused.
I am focused.
I am focused.
And we've come to the end of this meditation.
But whenever you feel your attention slipping,
Breathe,
Shake it out and repeat I am focused three times and practice meditation daily.
