Focus & Awareness

Focus is cultivated by regaining control of our awareness. Hence, the first step in the practice of cultivating focus is to be aware of what we are doing. As soon as we realise that we are distracted, we become aware of the distraction and gently bring our attention back to the object of focus. In this practice, Saqib will guide you in playing with your awareness through a Ball Of Light visualisation. The background music is such that you will it will keep you focused on the practice.

Transcript

Hi and welcome to this meditation.

I am your guide Saqib and I will guide you through the practice of cultivating focus.

The reason this meditation is called focus and awareness is because it is through awareness that we cultivate focus.

In everyday lives,

Be it our work life or personal life,

We have to be first consciously aware of what we are doing and gently bring our awareness to the task at hand and then get focused.

I would like to give you a heads up before we start the meditation.

While focusing on an object,

The focus is a very gentle and soft focus.

We don't have to strain our minds to stay focused.

It is actually more of a gentle awareness of the object rather than practicing sharp attention.

So let's get started.

I would now request you to sit in a comfortable position with your back straight.

Now gradually close your eyes.

Feel the presence of your surroundings,

The presence of your room,

The air in your room,

The smell in the air,

The air on your skin,

The weight of your body on the chair,

Mattress or floor and listen to the sounds around you.

We will imagine and use a ball of light as the object of focus and for playing with our awareness.

So imagine that there is a ball of golden white light which is about the size of a cricket ball or a baseball and which is at a distance of 10 feet from you in the line of your sight.

You can imagine this ball to be at the other end of the room you are sitting in.

Place your awareness on this ball.

Keep a gentle focus on it.

Now in your imagination gradually bring this ball of light towards your eyes and as you move it keep your focus on it and move your awareness with this ball and then place it Now we will breathe in and breathe out the light from this ball.

As you inhale imagine a stream of light coming from this ball entering your nose and filling your lungs.

And as you exhale breathe out the light from your lungs,

Out of your mouth and back into this ball.

Keep your focus on this stream of light as it travels in and out of your body.

As I will be breathing with you,

You can synchronize your breathing with me.

Let's start.

.

.

.

Now,

Move this ball of light upwards and place it above your head,

At a distance of about 3 feet above your head.

You can even place this ball at the roof of your room,

Above your head,

If you wish.

Now remove your focus and awareness from this ball.

Leave it there above your head.

And now check if there are any thoughts in your mind.

Is it a single thought or are there multiple thoughts?

Imagine these thoughts in the form of bubbles rising above from your head,

With each thought representing one bubble.

One by one,

Make these bubbles of thoughts disappear into that ball of light,

Which you had placed above your head.

Now that your mind is clear,

Gradually bring this ball down towards your head and let it enter your body from your head.

And fill your body completely with its beautiful white light,

From head to toe.

Feel every part of your body filling up with this light that's providing you with bliss,

Calmness,

And serenity.

And now bring your attention to your surroundings,

The presence of your room,

The air in your room,

The smell in the air,

The air on your skin,

The weight of your body on the chair,

Mattress or floor,

And listen to the sounds around you.

And now gradually open your eyes.

You are now calm,

Centered,

And focused.

Before closing this meditation,

I would like to give you a quick tip which has helped me cultivate focus.

Whenever you want to stay focused and get tasks done,

It is best to plan out packets of focus throughout the day.

This means staying focused on your task without distraction for a fixed period of time.

Let's say you want to work on a project.

Build multiple packets of focus of 1.

5 to 2 hours throughout the day when you will stay absolutely away from distraction.

And our phones are the biggest source of distraction,

So it's best to keep them away from us during that particular packet of focus.

I hope you found value in this meditation.

I would love to know your thoughts on this meditation through your reviews.

Take care and have an amazing day!

Reviews

Always a pleasure to hear your voice and calming words, thank you 🙏🏻

Beautiful imagery , thought clearing and centerining. Absolutely perfect !

This really helped me get focused.The visualization that you had to use in this was great.It simplified so much and actually I was able to benefit.Your tip at the end was great as well.Thank you..

A much needed exercise in recalibrating with the self strength of focus. Thank you

Perfect meditation before diving into a “packet” of concentration to get me centered and remind me to put the phone away. Thank you!

This meditation helped me refocus my afternoon. I had a busy morning and was distracted and unfocused. Very calming and helpful.

Beautiful so relaxing centering me. Focusing on my place & finding my peace.

This meditation is amazing. So much calm and focus. I will 100% make this my daily meditation for the next month

This is a beautiful meditation. Wonderful way to begin the day. I love the images that you suggest. Really nice. Thank you🙏

I really enjoyed this meditation. Thank you Saqib🙏

Saqib never ceases to amaze. Simply the best meditation coach.

I loved this meditation! It truly did help me get centered and focused! Thank you 🙏✨️

Very helpful. Lovely relaxation followed by great tip for arranging my day. Thank you 🙏

Thank you for this beautiful track. I love everything about it.

Really calming mediation. Used it at work to slow down my monkey brain so that I could focus on my major task for the day. Thank you!

Excellent visualization. I will definitely
Plan to listen to this a few more times and perhaps share it with my CCC community! 💜✌🏽💜

This meditation is so good!! I will apply this to my work to help me stay present and focused. The tip at the end is will be a game changer for me!

I found clarity and calm and focus through this meditation

I will practice what you have taught me about focusing without any distractions. Thank you so very much. Namaste 🙏

Loved that, thank you.

I will be doing this as part of my daily practice 🙏