And welcome to Ray of Light.
Today's attention economy makes it much harder for us to focus on our tasks.
When being flooded with an endless number of stimuli,
We often let our surroundings determine where our attention goes.
If our attention is constantly divided,
Trying to capture as much information as possible,
Our brain adapts to this breadth of information and struggles more and more to focus on one thing only.
You can imagine it like a ray of light.
When shining from a greater distance with a wide light beam,
There may be light particles distributed on a greater surface,
But the light is less intense.
If the spotlight is narrowly focused on one area though,
All the light particles will be on this spot,
So you'll see it more clearly.
In order to improve your attention control and find a narrow focus,
You can use your body as a focus point.
Whenever you notice that your focus weakens and you get distracted,
You can consciously reclaim your attention and shift your focus back to your physical sensations.
Let's practice that with a body scan today.
And you can remind yourself.
That you've taken this time,
Right now,
To improve your focus.
So take a moment and consciously commit yourself to be here now and find your flow.
Find a comfortable position and take a moment to settle in.
Relaxing your jaw.
And the muscles around your eyes and taking a deep breath in.
And out.
And in a moment.
You can bring yourself into a balanced state by breathing in for a count of five.
And breathing out for a count of five.
Here we go.
Breathe in.
2,
3,
4,
5,
And out.
2.
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3.
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4.
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5.
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In.
Too.
Three.
4,
5,
Out.
2.
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3.
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For.
5.
In.
Too.
4,
5,
Out.
Too.
3.
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4.
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Too.
Three.
4,
5,
Out.
2.
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4.
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Too.
Three.
4.
Five.
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Out.
2.
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3.
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2.
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2.
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3.
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V out.
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4,
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Out.
2.
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3.
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4.
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5.
And as you arrive more and more in this present moment.
You can let your breath return to its natural rhythm.
Letting it come and go.
All by itself.
And in order to sharpen your focus.
You can let your attention wander through your entire body.
Just becoming aware of the physical sensations that you can discover.
Observing them with a curious and non-judgmental attitude.
And for the remainder of this session,
Whenever you notice that you are losing your focus and get distracted,
Simply notice that.
And consciously shift your attention back to your physical sensations.
Begin with your head becoming aware of the sensations you can feel on the crown and face.
Letting your attention move from your forehead.
Eyes.
Temples.
Noise.
Cheeks.
To your mouth.
As if shining on these different body parts with a ray of light.
Moving down to your neck and throat.
To your chest.
And belly.
Feeling them rise and fall with every breath you take.
Becoming aware of your shoulders your arms.
And hands.
Noticing how they rest in your lap or on the sides your upper back.
Moving along your spinal cord.
Vertebrae by Vertebrae to your lower back Let anything that you discover here be ok.
Going on to your buttocks.
And thighs.
Feel how they touch the surface beneath you.
And finally,
Your cows.
And feet.
Now become aware of your body as a whole for a moment broadening your ray of light to include everything from your crown to your toes.
And perhaps you realize how it's becoming easier.
Bit by bit.
To deliberately control your attention.
And that it's just a matter of training to focus deeply.
And you can internalize this feeling of deep focus.
And remind yourself.
That you can practice your attention control by repeating these words a few times to yourself.
I deliberately control my attention.
I deliberately control my attention.
Yes,
You do.
And if there is a situation today or tomorrow where you need your entire focus,
You can now set yourself the intention.
To deliberately control your attention.
And consciously return your focus back to the task whenever you get distracted.
Great.
In order to let this session slowly come to an end.
Take a few deep breaths in through the nose,
And out.
Bringing some movement into your fingers and toes and when you're ready.
In your own time.
Open your eyes again.
Well done.
Today you took the time to improve your attention control.
This skill will help you get things done and find more flow.
I'll see you next time.
