Hi,
My name is Karen and this is an Insight Moment.
Everyone benefits from increasing their focusing abilities.
Every aspect of your life could improve when you use more focus,
Enabling you to complete tasks more efficiently and with greater speed.
The first most important thing to do that increases your focusing abilities is to eliminate any distractions.
We live in a distraction-filled world where many things are competing for our attention.
So let's begin exploring how to eliminate distractions by allowing ourself to relax very deeply.
Breathing is essential,
Yet most of us don't notice when we're breathing all day long.
Some even will not notice it for years.
We move through our day-to-day life unconscious of our breath.
When we decide to take several breaths on purpose,
Our bodies appreciate the extra oxygen that's supplied through the bloodstream to our entire system.
Take 10 full and deep breaths,
Allowing for each breath to relax you.
One,
Breathing in deeply,
Allowing your belly to expand,
And exhale,
Letting the air simply tumble out of your body.
Two,
Breathing deeply,
Pulling fresh air into the body and mind.
And then let it go.
Allow yourself to feel very relaxed.
Three,
Make each of your breaths meaningful,
And exhale,
Letting the air leave.
Four,
Focusing only on your breath,
Letting it go.
Nothing else matters except breathing.
Five,
Fully focusing on this in-breath.
And when you let it go,
You feel extremely relaxed.
Six,
All of your focus is on your breath,
Letting all your worries go when you exhale.
Seven,
Breathe in with passion,
And exhale.
Let that wave of relaxation just wash over you.
Eight,
The only thing that matters is your breath.
So focus on it.
Let it come in.
Let it go out.
Nine,
Expand your belly as much as you can as you breathe in,
And exhale,
Letting your belly sink and fall.
Ten,
And here we are in the last one,
Take a really good deep breath in.
And when you let it go,
Allow your body to simply melt.
Allow your breath to return to a slower and more normal cadence now.
No need to change anything about it.
Place your attention on your belly.
Notice as it rises and falls.
But not quite as much as when you were breathing in fully,
Deeply.
When you inhale naturally,
I wonder if you can imagine that you're able to breathe in so deeply that that breath travels all the way down and into your toes.
Inhale this as the oxygen travels down to each of your singular toes.
And when you let this breath go,
Your entire legs become lighter and more relaxed,
Almost as if they were being supported by clouds.
Good.
And now imagine that when you inhale,
You're breathing all the way down and into each of your fingertips.
Become aware of how your fingers feel.
Notice and explore,
Extending all the way out to the tips of each finger and your thumbs.
On the exhale,
Your arms relax completely so that they begin to feel lighter and lighter,
As light as a feather.
Very good.
Now using the power of your imagination,
See the next breath you take going all the way up your body and into your head,
Relaxing your mouth,
Eyes,
Nose,
And ears.
And when you exhale,
You feel light and relaxed,
Like you're floating on the surface of water.
Breathe in and feel the breath going into your forehead,
Relaxing away any worrisome facial expressions that you may have carried throughout your day or your life.
Allow for the next breath to fill your entire head,
Relaxing your brain as well as your mind.
Your head has never felt this relaxed before,
And neither has your mind.
Your mind is relaxed and gently open.
Great.
Now that your entire body and mind are relaxed,
I want you to begin to dial in on how focused you are right now on this relief that you created in yourself.
You are just now very focused on breathing and visualizing that your entire body loosened and began to feel lighter and more pleasant.
This is the power of focus and how it changes everything you put toward it.
So let's just allow your mind to drift and to wander now.
You don't even have to pay too much attention to these words.
Just let them wash over you.
You are deeply hearing everything that I'm telling you without having to try to listen at all.
When it's time for you to focus,
You must calm your body and brain first.
So get comfortable wherever you are and do a simple breathing exercise.
Listen the breath going into all areas of your body as well as your mind,
Making space as you breathe in and relaxing you with each out breath.
Stay with the breath,
Simple breathing,
Drawing the breath into all areas of your body and mind and releasing any tension as you exhale.
You may begin to notice that you are noticeably more relaxed.
And so after this task is complete,
You'll get a good idea and understanding about where your focus needs to be.
If you have some work to do on the computer,
Get everything that you need first,
A glass of water,
A cup of coffee and turn on or off whatever lights you need.
You want to eliminate any distraction so that once you begin your task,
You can be fully focused and nothing will take your mind elsewhere.
Take care of everything that needs to be done,
The chores or phone calls,
Making space for yourself before you begin the task.
Our phones and other devices are very good at distracting us.
So when you're ready to begin your task,
Put your devices on airplane mode or power them off so that you're not going to be aware of all of the pinging and poppings of notifications.
There's such a lure taking your attention away.
And if you're working on your computer,
Don't keep any tabs or windows open that are not specifically there for the task on which you're working.
Remember also that visiting social media sites can be very detrimental to your focus.
These sites are designed to distract you.
They have entire teams that formulate how their product can distract more and more people throughout their day.
Successfully eliminating potential distractions can allow for your focus to become precise,
As precise as a laser.
Making sure that you have everything you need and any pressing tasks are completed before you begin.
This is also extremely important.
If something else alerts your mind that you need to do,
Either finish that task first or set a date later in the day to do that thing,
Putting all worries aside.
Not saying I'll never deal with this,
But saying instead,
Not right now.
I'll look at you in a few moments.
Good.
Now you can allow yourself to come back to the present moment and draw focus,
Open awareness to your surroundings,
Taking all the time that you need.
I think that with practice,
You'll find you become better at eliminating distractions,
Allowing for your focus to move you forward in each time that you listen to this session.
Namaste.
