A Guided Meditation for Focus and Productivity by the Mindful Life Coach This meditation will help you reset your mood and gain focus for a particular event or task.
You can listen to it at any time,
Although it may be more effective when you listen to it at a time and place where there are no distractions,
When your mind and body are relaxed and receptive.
We will begin with a brief relaxation exercise to calm your nervous system and help you connect to your subconscious,
That part of you that knows your deepest needs and desires and stores more information and resources than you can possibly imagine.
This will be followed by several affirmations which will help you clear your mind of distractions and focus on the task ahead of you.
Begin by finding a comfortable position.
This can be seated,
On the floor,
In a chair or lying down if you prefer.
Take a moment to make yourself comfortable,
Making any adjustments to your environment or position that you need to.
Once settled,
I invite you to take a deep breath,
Inhale through your nose and as you exhale gently close your eyes.
On your next inhale open your eyes once more and we will repeat.
But this time on your exhale slowly close your eyes and allow yourself to feel a wave of relaxation pass through your entire body.
Breathing again in through your nose,
Opening your eyes and relax as you close your eyes and exhale.
Feeling your entire body soften and let go.
I'd like you to repeat this cycle three more times on your own.
Opening your eyes and inhaling deeply,
Then releasing all the tension from your body as you exhale and close your eyes.
After the third cycle allow your eyes to remain closed.
So settle yourself comfortably in your space where you are and allow your breath to normalise,
Nice and easy.
Notice how relaxed and comfortable you feel.
Your mind is at ease and an overall sense of calm is flowing through you.
It feels absolutely perfect.
Your body feels so at ease.
Your legs feel heavy,
Your arms feel heavy,
Your face is relaxed.
Your jaw and cheeks are free of any tension,
Letting your facial expression soften.
Even your forehead feels smooth and relaxed.
Everything feels so heavy,
As if you're melting into the surface below you.
Every cell in your body is relaxed and it feels so good.
You'd smile,
But it's just too much work.
You can simply rest and enjoy.
Take in the next few moments of silence as each natural breath deepens your level of relaxation and brings you into this peace and stillness.
Now that you are relaxed and calm,
Begin to sense how you are feeling and invite into your body the positive energy needed for focus.
Imagine there is a ball of pure white light just above your head and that this light is flowing over you and through you,
Clearing your heart,
Mind and body of any doubts or distractions.
Watch it flow down through the top of your head,
Down to your forehead,
Past your eyes,
Your nose,
Your cheeks,
To your mouth,
Down to your chin,
Over your ears,
Down the back of your head.
Watch that light flow down your throat,
Over your shoulders,
Down your arms,
Your elbows,
Your forearms,
Down to your hands and the tips of your fingers.
See that light flow down your chest,
Past your lungs,
Past your heart,
Down through your stomach,
All the way down your back,
Going down to your groin,
Your buttocks,
Your upper thighs,
Down to your knees,
Your calves,
Your ankles,
Through your feet and all the way to the tips of your toes until your whole body radiates with this light.
You are starting to feel very clear-headed and a sense of excitement is brewing in your body.
You know deep down that there is a reason behind this.
There is a task ahead of you that you are going to complete.
You are completely open.
There are no distractions in your way.
You are clear-headed and can tap into the abundant information stored in your mind both quickly and easily.
You have a task at hand.
You can see it clearly.
You know all the reasons why you want to get it done.
And you know you have all the tools and resources you need within you to complete it.
They have always been there.
And you can tap into these tools and resources any time by sitting in silence,
Focusing on the challenge at hand and allowing the information you seek to come to you.
You are fully capable of clearing your mind and focusing on the current task.
You only need to open up and allow the energy needed to complete the task to flow over you and through you,
Just like the white light did at the start of this meditation.
You are feeling that energy right now in this moment.
It feels exciting,
Like a tingling sensation all over your body.
Yet,
You are calm and focused.
You sense your confidence building with every moment that passes.
With every breath,
You are feeling more and more clear-headed.
You are feeling more and more confident.
Confident about your focus and about your abilities when it comes to the task ahead.
You can visualise exactly how you would like this task to play out.
You can see it in your mind's eye.
You can see yourself carrying out this task step by step as planned.
Everything is flowing so smoothly.
Feeling excitement as you move closer and closer to completing the task at hand.
Seeing the end result play out even better than you could have imagined.
Feeling how it would feel when this specific task is finally complete.
What is that feeling?
Do you feel proud?
Relieved?
Grateful?
Euphoric?
Maybe you feel free.
What is the primary emotion you will feel once this task is done?
Locate in your body where you feel this emotion most.
Is it in your head?
Your throat?
Your heart?
Your stomach?
Maybe it's somewhere else.
Locate that feeling in your body and focus a ball of coloured light in that area.
It can be whatever colour you like that you associate with that particular feeling.
Then I want you to double the size of that feeling.
Making that coloured light shine bigger and brighter in your body.
Then I want you to multiply again.
And again.
Until it fills your entire body from head to toe.
Expanding that feeling and the coloured light ten feet outside of your body.
Shining above you.
Beneath you.
To your left.
To your right.
In front.
To your right.
And behind you.
Encasing your body like a giant orb for the world to see.
And just as you feel the peak of this feeling,
I want you to put your hands together and repeat in your head or out loud the following statements after me.
I am aware and present in this moment.
My mind is calm,
Alert and attentive.
I can focus my attention on the task ahead of me effortlessly.
My mind is clear and able to draw on all the information I need.
I can tap into the skills and information stored in my mind with ease.
I can identify solutions to the challenges which may arise quickly and easily.
I can use the flow of my energy whenever I wish.
I am excited to get going and feel the flow that comes with immersing myself in something.
And I have complete faith that my efforts will be rewarded once the task is complete,
Whether immediately or in the time to come.
You are now ready to focus on what's important to you.
I invite you to deepen your breath little by little.
Breathing in through your nose.
Holding your breath.
And slowly breathing out through your mouth.
Again,
Take another deep breath in through your nose.
Hold the breath.
And breathe out through your mouth all the way to the tip of the exhalation.
Bringing your awareness back to the present.
Your body is feeling lighter.
Your mind is feeling lighter.
Keeping your eyes closed,
You feel eager to awaken and return to the here and now.
You are ready to awaken and carry out your plan just as you visualised it in your mind.
And reap the rewards you know wait for you.
I'm going to count from 1 to 5 slowly.
And when I get to 5,
You're going to open your eyes and feel positively energised and ready to get going.
1.
You are getting focused and feel excited.
2.
You begin to wriggle your fingers and toes.
3.
You recognise all the positive sensations you just experienced and you cannot wait to let it carry you forward.
4.
You begin to smile to yourself knowing exactly what you are going to do next.
And 5.
You can now open your eyes.
You are wide awake and ready to face your task head on.
You are now ready to begin.
If you do find yourself losing focus and want to get back on track,
Put your hands together,
Close your eyes and repeat the words calm and focused 5 times.
Otherwise,
I wish you a positive,
Productive and easily focused day.
