A Meditation To Support Focus

This is a guided 15-minute meditation to support focus. Often when we are hurrying around, we become naturally unfocused. Meditation in general is a wonderful practice to support focus. Here we use the breath, words, and visualization.

Transcript

This is a short meditation to support focus. When you're ready to begin, Let's find a comfortable position, A peaceful position, One that will work best for you to focus. Settle in. And then when you feel inspired. Please slowly and mindfully. Close your eyes. Arrive in your body. Arrive in your mind. Often we have trouble with our focus because we're not present in our mind. We're not disciplining our mind, Rather we're just letting it run wild. How about we relax into ourselves? See how that goes for our focus. Let's take a slow Inhale through the nose. And then as you exhale through the nose, Keep it a long, Unhurried exhale. Just exhale all the air out without thinking too much about it. We're going to do that twice more and as we do so. I'm inviting you to feel yourself arrive more and more in the present moment. So again, Long, Slow. Unhurried. Don't give it too much thought. Just stay focused. Inhale. And then. . . After your inhale, When it feels right for you, Exhale through the nose, Same way. All right, One more. Inhale through the nose. And then when it feels right. Exhale through the nose. Breathing naturally. Let's continue. I use the word unhurried here. Because when we hurry around, It's just another way for us to lose our focus. And where are we always rushing to? Why are we always rushing? Will the rushing get us? To wherever we're going any faster. And especially when our mind is not present in that hurried state, Have you ever noticed sometimes you cause yourself issues to just create delays? So let's play. Let's be on hurry. Let's focus. Bring awareness to the points of contact in your body that are either on the floor, A chair, A cushion. Whatever it is. Fill the graph. And it doesn't have to be the ground ground, Just whatever you're reclining or sitting. I want you to really feel that. Be present with that. Be present with the grounding. And the feeling of whatever it is. Is it soft? Is it hard? Do you feel comfortable? Is your backstreet. Is anything feeling tense? I just want to play with this feeling of tuning in to help you focus more. So as you tune into how you're feeling right now. That point of contact with whatever it is you're doing your meditation on. Notice as you focus on that. If you even feel more of a sense of calmness. More stability perhaps. Often when we do start to focus, A calmness. And a sense of stability start to run through our body and mind. Often tension starts to release just automatically on its own. When we are not focused and we're hurried and scattered, That's when we also create tension in our bodies, Our physical bodies. So allow yourself to anchor into your mind. With this noticing. And as you focus. Draw in calmness. Draw in stability. Lack of tension. So we'll focus on some of these words I'm bringing to you to really implement them into our subconscious. To feel. Calmness. You might even repeat to yourself. Calmness. Calmness. And as we repeat that word, Sometimes you notice that focus on that word starts to bring that feeling of that word into the body. You might now repeat the word stability. Stability. Stability. And then you might even start to feel that strength. That groundedness, That stable feeling in your body and mind. And how about our key word of this meditation, Focus. So repeating to yourself, Focus. You might even see the word, It's a short word, So you might even see it in your mind, Like flashing lights. And then it can help you to focus. So notice your breath now. No forcing, Just noticing. What's the breath doing? Because we're going to get into some targeted breath work now to continue to support our focus. So I want us to keep these inhales and exhales. They're all through the nose, But I'm really wanting us to keep them simple today. Because The focus is going to be in you noticing your body and your needs. So as you inhale, I invite you to feel the air. Entering the body. And as you exhale, Simply feel the air leaving the body. I'm inviting you to tune into these sensations, These physical sensations. So do that twice more. As we inhale, We're really going to feel that inhale on our body. Be present with your body. And exhaling, Feeling that air leaving. And again, We'll inhale and feel the air entering the body. And as we exhale, We feel that air leaving. You may have noticed that inhales and exhales feel different in the body. I like to think of the things we've done so far in this meditation as kind of like a rebooting of our brain. When it gets unfocused. Sometimes we just need to reboot it. And bring it back into focus. So now I find visualization also really helpful in these scenarios. So let's do a little bit of that. Imagine your attention. As a beam of light. So, You picture your attention. As a beam of light. Is it big? Is it narrow? Is it in between? Just go with the first thing that comes to mind. Now, As you see that beam of light, I invite you to see it narrowing. Even if it is super narrow, I want you to see it narrowing even more. Now we're going to take this beam of light. And we're going to use it. As a doorway into our present. To bring us into greater focus. So we're going to do this as we count. We're only going to go to 10. So, Keep your mind as focused as you can. And if you do find that you fall out of focus, No worries. The more you practice this meditation, The easier it will get. So seeing that beam of light, Your attention. And we're going to count our breath. I'm going to guide you through the breath. You're going to hear my words. And keep your attention on that beam of light. Inhale for 1. Exhale for two. Inhale three. Exhale, Four. Inhale, Five. Exhale, Six. Inhale seven. Exhale eight Inhale, Nine. Exhale 10 Feel the quality of your mind now. Is it clearer, Quieter, More centered, More focused? Feel a presence spread through your whole body. You could even use that beam of light still. And guide your attention into the presence of your body. Settling into your nervous system. And training your mind to be more focused. And also noting focus is not force. The more you continue these practices and return here again and again, It starts to become more natural. You'll find you are focusing more on everyday life. Just by training the mind with these little exercises. In this meditation. Take a nice deep inhale right now and fill your chest with the intention of clarity and focus. And exhale through the nose and feel that you're grounding that clarity and focus into your body and mind. And again, Breathing a deep inhale, Filling your chest. With the intention of clarity and focus. Exhaling slowly grounding that. Clarity and focus into your body and mind. Let's do that once more. Nice, Deep inhale, Filling your chest with that intention again of clarity and focus. And then exhaling and grounding it in, Grounding in that clarity and focus into your body, Into your mind. Before I conclude, Just take a moment or two of silence and feel yourself and notice how you are right now in body, In mind. And when you're ready to conclude your meditation. I invite you to carry this focus you've worked on. Back out into your day or evening. And notice how you are. Notice what happens. Slowly bringing yourself back into your space and inviting a little movement perhaps into your body. Welcoming yourself back. And opening your eyes. Thank you so, So much for joining me for this meditation to support focus.