Thank you for trying this meditation for laser point focus.
This is a really good meditation to clear out distractions,
To refocus your mind in preparation for some kind of mental task.
It's also a really good brain sharpener for school or for work.
So let's start by finding a straight-backed chair,
Something firm that will support your weight.
Your desk chair is fine.
And if you normally wear glasses,
Do continue to wear them during the meditation.
Now rest your hands in your lap.
Begin with your eyes open.
Focus on a point directly in front of you.
It could be something on your desk or something on the wall or even something outside.
Just make sure that it isn't moving and focus your eyes on it.
Now with your eyes focused,
Take a deep breath in and as you breathe out,
Feel yourself relax down into your chair.
The muscles around your neck loosen and relax.
You're still staring ahead at the point.
Breathe in again and then out.
Your shoulders loosen and relax.
They sink down and relax.
Now take a deep breath in and then as you breathe out,
Gently close your eyes.
Your body is relaxed and settled into your chair.
Now let's relax your eye muscles.
The eyes are often the most physically distracting part of the body during meditation.
This problem comes from overactive eye muscles and a blink reflex.
So we're going to use a very effective technique to relax your eye muscles and to turn off that blink reflex.
It has two parts.
First I'm going to count down from five to one and with every count you're going to take a deep breath in and you're going to breathe the air all the way up to the top of your head and then when you breathe out you're going to imagine breathing out warm relaxing vapor from your eyes.
It will be a very pleasant sensation and it will relax your eye muscles very quickly.
Let's begin.
Five.
Take a deep breath in.
Fill in your body all the way to the top of your head and breathe out.
Imagine yourself breathing out through your eyes.
Your breath lifts away any tension.
Four.
Breathe in and then out.
Imagine your warm breath washing around your eyeballs,
Relaxing them and numbing the muscles connected to them.
Three.
Breathe in and then out.
Your breath is now dissolving the tension in the muscles around your eyes.
They feel warm and loose.
Two.
In and out.
Your breath is a warm numbing vapor.
It relaxes whatever it touches and your eyes are heavy and loose.
One.
Breathe in all the way to the top and then out.
Feel the vibrations of your outgoing breath massaging and relaxing your eye muscles and all the muscles in your upper face.
And now with your eyes relaxed,
Notice the black space behind your eyelids.
It's like a black wall right now,
But we're going to turn it into a massive room.
We're going to take five more deep breaths in and out,
But this time when you breathe out,
Imagine that you're breathing out into that space behind your eyelids,
Pushing that black wall away from you and creating space behind your eyes.
With each breath out,
The space behind your eyelids will become bigger and bigger.
Let's begin.
Five.
Take a deep breath in and then breathe out into that space behind your eyelids.
Push the black wall away from you.
Feel the space expanding behind your eyelids.
Four.
Breathe in and then out.
The area behind your eyes and forehead is beginning to feel open and vast.
Three.
In and breathe out into that space.
You might even feel pressure on the back of your eyeballs,
Very gentle relaxing pressure as you push out.
That's fine.
Two.
In and out.
One.
In and out.
Imagine a vast space in your head around your eyes and up through your forehead.
It's now open and still and clear.
You feel relaxed but alert and completely focused on my words.
I'm going to make a series of affirmations now and as I say them,
Repeat them and really feel them.
I will now begin.
My mind is crackling with energy.
My mind is crackling with energy.
My mind is crackling with energy.
My mind is sharp and crackling with energy.
Now breathe in and feel your mind expand into all the space you've created and then breathe out and imagine your mind condensing down to a single point in front of you.
It's like you're squeezing your concentration down into this single point of focus.
Breathe in and open and expand your mind out and then breathe out and imagine a ring closing around your field of vision down to a single point.
Squeeze your concentration down and now breathe in again and as you do open your eyes and breathe out and focus on that spot in front of you and squeeze your concentration over it.
Squeeze it down and one final time breathe in expand your mind out like it's wrapping around the point in front of you and now breathe out and squeeze your focus down into that one single point.
My mind is sharp and clear.
