Welcome to this meditation on developing focus.
The simplest way to develop focus is through concentration.
This meditation will help you develop your capacity for concentration and your ability to stay focused.
Let's start by finding a comfortable seated position.
You can close your eyes or you can rest them on the ground in front of you.
We'll start just by allowing the sensations associated with breathing to bring us into our body and help us relax.
So as you inhale,
Feel your lungs expand and as you exhale,
Feel them condense.
You can allow your exhaling breath to lengthen just a bit.
As you inhale,
Feel your breathing diaphragm drop down and widen out and as you exhale,
Feel how it domes up and condenses.
The breathing diaphragm is connected to the front of your spine and to the insides of your bottom ribs.
It's a big mass of muscle that supports your breathing.
See if you can let it relax.
Maybe as your breathing diaphragm relaxes,
Your breath will naturally deepen.
And now we'll shift our awareness to a single point of focus in the mind.
Allow yourself to hear the sound Ram Ram Ram Ram repeating in your mind over and over again.
Ram Ram Ram.
It can resemble a thought that you're thinking or it can resemble something that you're listening to inside your mind.
Just repeating this single sound Ram Ram Ram.
You you you you you you you you you if your mind drifts which it naturally will just gently bring it back to the sound Ram Ram Ram you you you you you you sometimes the mind will call to you insistently and say that there's something very important for you to think about.
When that happens,
Don't get lured in and just gently with persistence bring your attention back to the sound Ram Ram Ram Ram you you you you The mind may present you with all kinds of interesting stories,
Enticing ideas,
Wonderful things to think about,
Or even maybe things to worry about,
Things maybe that you shouldn't have done or that you should prepare for in the future.
All this will continue.
Don't worry about it.
Just allow yourself to come back to the simple sound Ram Ram Ram Ram repeating over and over again in your mind.
You you you you you you you you you've made the decision at this time to focus only on Ram.
Everything else can wait.
You will attend to it.
There will be time to think those thoughts,
To prepare for the future,
To consider the past.
It's just not what we're doing right now.
Right now we're focusing on the sound Ram repeating in the mind.
You you you you you you Very well done.
Just this simple act of continuously bringing your attention back to the sound of Ram will train your mind to focus on one point.
It will also give your mind the message that if you don't go running off after every interesting thought that comes along everything will be okay.
If you take this meditation practice seriously and you practice it every day for a period of time you will notice the difference.
I offer you my blessings and encouragement for your endeavor to develop focus in your mind.
Om Namo Bhagavate.
Om Namo Namaha.
I bow to the Supreme Being who lives within all.
Blessings.
