Welcome to this powerful mindfulness meditation for instant focus.
Begin by finding a comfortable seated position and taking a few deep breaths.
Breathe in through the nose and out through the mouth,
Feeling the air move through your entire body.
Allow yourself to fully surrender and release any tension or stress you may be carrying.
Now bring your attention to your breath and begin to lengthen your inhales and your exhales.
Take a deep breath in through your nose,
Fill your lungs completely with air,
And exhale slowly through your mouth,
Releasing any negative energy.
Let's bring our awareness to the mind's eye,
The central space just above your eyes.
Through your mind's eye,
Visualize a long tunnel in front of you.
As you walk through the tunnel,
You notice a white light at the end.
You feel a sense of peace and calmness as you approach this light.
And as you get closer,
You feel the warmth of the light surrounding you.
As you get closer to this light,
You imagine this light expanding and filling every part of your being,
Allowing the light to bring awareness to your body and your mind,
Creating a sense of overall tranquility and focus.
And as you sit with this light,
Give yourself permission to be unaffected by any thoughts that come in your mind.
Allow them to pass without judgment or attachment.
You are completely in the present moment,
Feeling a sense of clarity and mental acuity.
Become aware of the space around you.
Notice any sounds,
Smells,
Sensations in the environment.
Become aware of every detail,
Just like this light.
Let the sounds move through you.
Let the smells become a part of you.
And the sensations filter through your being as you sit in this light.
As thoughts come in,
Don't let them distract you.
Just let them pass by and keep your awareness and your attention on all the things around you and this light that surrounds you.
Bring your awareness to your physical body and notice how it feels.
Feel your feet grounded on the floor.
Your spine is soft and strong and your hands are resting lightly.
Let go of the tension in your shoulders.
Let go of the tension in your back.
With each breath,
Allow the white light to merge with the space and the sensations around you and to grow stronger and more intense,
Creating this powerful force of focus.
All of your attention is here.
When you are ready,
Slowly bring your attention back to your breath.
Take a few deep breaths in and let them out.
Slowly,
When you are ready,
Open your eyes.
You feel refreshed,
Rejuvenated,
Unfocused.
Remember you can return to this state of focus at any time.
Simply close your eyes for a moment and visualize that white light within you,
Creating a force of calm and focus within your being.
