Today,
I would like to invite you for a guided meditation on letting go of distractions and begin to focus on what truly matters.
Make sure that you are in a comfortable position.
You can close your eyes whenever you are ready and take a deep breath in through your nose and out through your mouth.
With every inhale,
Focus on the sensation you feel at the tip of your nose.
With every exhale,
Direct your attention to your lips.
What do you notice?
Maybe you feel a cooling sensation as the air enters your nostrils.
Perhaps,
You feel a sense of warmth as the air exudes from your mouth.
Just feeling your body's tension dissipating gradually and being mindful of how calm you feel.
It is perfectly normal for your mind to wander.
You might have thoughts about the latest news that you read this morning,
A Netflix series that you would like to watch later or a dream you had or a dream you had last night.
Whatever it may be,
Allow these thoughts to bubble up into your awareness and observe them without evaluating them.
Back to your breath.
You may notice that there is a rhythm to your breath.
One,
Inhale.
Two,
Exhale.
Three,
Inhale.
Four,
Exhale.
Five,
Inhale.
Six,
Exhale.
Seven,
Eight,
Nine,
And all the way to ten,
Exhale.
Perhaps,
You may find that your awareness is being directed to the pauses between your breath right now.
Just be aware of the space as part of the rhythm of your breathing,
Of the rise and fall of your chest as you breathe in and breathe out,
How the air has filled up your chest and how it leaves your body.
We are so often distracted by our surroundings,
A person's comment about our appearance,
The latest news on social media,
Interruptions from our family and friends.
And email notifications from our favourite newsletter.
We fill up our minds with these distractions,
Allowing them to direct our actions and by extension,
Our lives.
These distractions pull us away from what truly matters.
The work that will move us closer to our goals.
Our attention becomes scattered all over the place and we are left with nothing but regret.
We feel bad for being occupied with irrelevant distractions and wondering if gain control over our attention is even possible.
And as you have experienced redirecting your awareness back to your breath from your distracting thoughts,
You know this is indeed possible.
You can focus on what truly matters.
To single out the signal from the sea of noise.
I want you to imagine that you are floating out of your body and drifting to a time and place where you wanted to work on your goals but got distracted.
Notice how you look as you observe this person,
Which is a past version of you.
Perhaps he or she appears unfocused,
Bored,
Tired,
Anxious or overactive.
Overactive.
And notice the emergence of distractions in the surroundings.
It could be notification sounds from the phone or laptop,
Notifying him or her of the latest news and articles to read,
Messages to reply to or movies to binge watch.
Before this person reacts to these external distractions,
I want you to enter into this person and take charge of his or her body.
Just be aware of the barrage of thoughts and feelings or the lack thereof in the arena in the arena of your consciousness.
You may notice how your thoughts are coloured with the source of distractions,
How you may feel a strong urge to engage with them,
Even compelling you to react to them to satisfy your desire.
Just allow whatever you are feeling and thinking to arise without judgement,
Embracing your thoughts and feelings as a natural by-product of distractions.
Take a deep inhale and as you exhale,
Imagine yourself letting go of all of these thoughts and feelings.
That's right,
Let it go,
And direct your attention to the task and what truly matters.
Just enjoy the joy of being fully immersed in the task where your focus is pointed and steadfast,
And notice all the distractions fading away into oblivion.
You may realise by now how easy it is for your attention to sway,
But also how you can control where your attention is directed.
By now,
How easy it is for your attention to sway,
But also how you can control where your attention is directed.
Now allow your body to float out of this person's body,
Float back to where you're sitting,
And drift all the way to the present moment.
Gradually come back into your body,
Bringing back all the valuable lessons and resources you gained from the past.
Now take a deep breath in,
Deep breath in,
And a relaxing breath out.
You can now slowly open your eyes and bring your awareness back to the room.
I hope you live a life of focus and achieve all of your valued goals,
And thank you for letting me guide you through this meditation.
