This meditation is for when you feel distracted and need help focusing.
Take a deep breath,
Close your eyes,
Bring your attention to the center of your head,
Behind the eyes,
In between the ears.
This spot helps us to focus and imagine.
We'll make sure to come back to this spot through the meditation.
Relax your eyes.
Close them like you're about to go to sleep so they can rest while you visualize.
Plant your feet firmly into the ground.
Stretch your toes and imagine the earth beneath you.
Imagine the force of gravity pulling you down.
And decide to relax any muscle in your body that doesn't need to be tensed right now.
Just let them rest.
Let them go.
Now,
I want you to bring up in your mind any images of you from today when you felt distracted.
Maybe you don't quite remember the situation,
But you remember the feeling of being distracted.
Maybe you're distracted right now,
Still.
Where do you feel it?
How would you describe distraction as a feeling or sensation?
Maybe it even has a color for you.
Go back to the center of your head if you've gone out.
Back to that spot where it's easier to focus.
If no specific color comes up,
Then visualize all these feelings,
Thoughts,
Or images as white static.
Where does the white static appear?
In front of you?
Near your head?
Or somewhere else?
Now,
See all the white static floating with all your distractions from your day further away from you.
Without any effort,
Make it float in front of you,
About three feet away.
Now float it six feet away from you.
See how it feels to create a little bit of distance with this distraction picture.
Sense how this image of white static wants to be closer to you.
Feel it maybe even pull you in,
But don't let it.
Feel your feet instead firmly planted.
Make sure you're back in the center of your head if it did pull you in,
And find that spot between your ears and behind your eyes.
Plant your feet more firmly to the ground and feel more stable in your body and mind,
Like a big tree with big roots in the earth.
And now explode the white static or other images of distraction,
And turn them into gold fireworks.
And as it explodes,
Feel yourself instantly letting go of all the feelings you had attached to it.
Take a moment to see how you feel now,
Now that you've let go of one of your distractions.
Realize how much space you've created for yourself.
Does it feel quieter,
More spacious,
Or something else?
After all,
What are distractions?
They are what other people want from us and accidentally steer us away from what we truly want for ourselves,
And we let it happen.
The first step is realizing what is a distraction.
Let's do this again.
Bring up any feelings or thoughts.
See them as a color or as white static,
And see them floating away,
Floating far away from you.
And then boom,
Explode them into beautiful gold fireworks.
Feel again the additional space,
Maybe even the silence you created for yourself.
Go back to the center of your head,
That spot where it's easier to focus.
So,
Why do we let ourselves be distracted if it doesn't serve us?
Well,
Sometimes it is scary to not be distracted.
It is scary to actually listen to ourselves,
Our inner self.
See what comes up now that you've let go of some of the distraction.
Whatever it is,
Let it surface up,
And look at it,
And feel it without judgment,
And accept it with love.
And notice that by accepting it,
You can now let it go.
Do it with other thoughts or feelings.
Let them up,
And then let them go,
Like a wave washing over you.
Take a deep,
Slow inhale,
And imagine yourself filling up with love and compassion as you breathe the air in.
And then exhale,
Spreading this love and compassion to your entire body.
Do it again.
Deep inhale full of love,
And slowly exhale.
Open your eyes.
