Effortless Attention

To achieve concentration, focusing on your breath is not the only technique. On daily life occasions, if you feel disrupted, distracted, emotionally challenged, it is difficult to stop and "return your attention to your breath. I guide you through this concentration exercise on all you have to do is identify the intention of distraction and "drop it." As if you were carrying heavy weight and you just "drop it." And move on. I hope you enjoy it.

Transcript

As you are feeling yourself comfortable, Wherever you're seated, Just take another deep inhalation and exhale through your mouth. As you inhale, Take this time to adjust yourself from the cushion or chair to straighten your spine as you've been pulling up from your head. And as you exhale, Just let go. Another final deep inhalation. Another soft and long exhalation through your mouth. Return to our regular meditation breathing. If you chose to, Keep your eyes closed. That's okay if you want to leave them open. Just don't focus or focus on anything. Just give that a gaze towards the floor. Soft gaze. As you gently and softly inhale. And softly and gently exhale. Gentle and soft inhalation. And a gentle and soft exhalation. Gentle and soft inhalation. And a gentle and soft exhalation. As you inhale, Just enough air. Don't overdo it. Just enough to make it effortless. Make your breathing effortless. That's the secret. Inhale, Exhale. Let's stay here for a while. I've been on a trip. Just to relax your mind, Our body. Harmonize them both, Connecting. Slowly and gently. Breathing through your nose, Shallow, Gentle and soft inhalation. And a soft and gentle exhalation. Okay, So now gently and no hurry. Take your time. Let's make an assessment of our current moment. Mind and body. How we're feeling. Let's start with our body. Just scan through your body, Make an assessment. Like what sensations, Noises, Discomforts you're feeling right now. Is there any warmth, Any cold, Any body discomfort? Just scan your body. This is your body right now. That's the assessment. How is it my body right now? Is there any emotion that is taking place or taking up space in your body? If so, Where do you feel? Do you feel in your gut, Belly, Heart, Chest, Face? Just make this assessment. Just like an inventory. As you do this, You are still breathing softly and gently. Soft and gentle inhalation and soft and gentle exhalation. The assessment is just some observation. Don't engage, Just observe. Oh, Okay, I'm feeling my knees are hurting, My hips. In my case, My hips are hurting today. I feel cold. There's a little bit of warmth in my face. My ears. I was wearing headsets, So my ears are still a little sensitive. Do your own assessment of your body. Now gently and consciously with conscious, Let's shift our attention towards our mind. Success or mind. How is it right now? Is it busy? Is it quiet? Is it looping? How is the mind right now? In my case, It's very quiet. Calm. Yeah, I can feel. I can feel the calmness in my mind. How does it feel for you? Just be aware, You know, Try not to engage. Just give your best not to. It might happen. And gold. If the noise of the car outside just came into your field of awareness, That's okay. Let it come, Welcome it, And drop it. Just like you drop the weight that you carry on the floor, Just drop it. It will go away. Now, Connect in both body and mind assessment of the holiness of yourself. Stay there, Expanding your awareness of your wholeness, Of yourself in this moment. And whatever effort you notice, Whatever intention to grab a hold of your attention, Just, You know, Initially will be an effort to drop it, To let it go. Right? Just let it drop. And let your experience of awareness happen. Once you get a hold of this, You know, Let it drop. It's an interesting experience, Even on a daily basis. It's a very interesting experience. So let's take a moment here and practice this. Let's practice. Let it drop. Just let it go. Let the weight go and continue looking at yourself in this very moment. As you know, The awareness of the self. And also breathe. Don't forget to breathe. Softly, Gently. Softly, Gently. Just stay with your awareness and relax into it. Just be. As you drop, Any intention to grab your attention. Drop the weight. You. And whatever disturbances come into your awareness, Just drop it. Disturbing will try distractions. Disturbing will try to get a hold of your attention. Just drop it. Make a little effort. It's a very small effort to drop it. Notice how little you can do to continue holding your attention in your field of awareness. As you progress in this practice. As you acknowledge the fact that those distractions, They come and they go without your interference. Without any interference. Breathe softly and gently. Keep your breathing rhythm and constant. Just shallow breathing. As you stay within the realm of your awareness of the present moment. Just be. You. If you want to reassess your body and mind, Just do it. You notice how different you are right now, Which is more than proof that everything comes and goes. Just reassess your body like you did in the beginning. Any difference you notice? Any improvement or anything worse under your face, Your whole body? And then bring your mind into it. How's your mind right now? Is it calmer? Or is it still looping? Is it busy? Is it quieter? Just reassess. Bring new information into your awareness, Your field of awareness. You are updating your field of awareness with your present right now moment. Situation. Status. What's my status? Breathe softly and gently. Always breathe softly and gently. And once again, As you're doing this new assessment, Distractions might come and you just drop them. Drop, Don't, You know, Drop, Return to your assessment, Enjoy your assessment. Any intention to grab a hold of your attention? You probably notice that it's easier now to drop the distraction and stay in your awareness. This exercise is very good in any situation. If you are, You know, In a business meeting or if you are in a family reunion, You just assess the environment and assess how you feel in that environment. Just make an assessment. How is your mind in that environment? How are you reacting to that environment? You know, Just stay with your assessment. And when somebody comes to you and tries to pull the attention away, Tries to distract you, Tries to interfere with your balance, You just drop it. Just let go. Drop the weight. Let's stay here for just another minute. So that we can fully understand the mechanics of dropping, You know, The intention. And realize that as more as we practice, The easier it gets and how we can utilize that in our daily lives. Taking control over our emotions, Our feelings, Sensations. Without the distraction, External and internal. So as we approach the end of our meditation today, Slowly and gently bring your attention back to your breathing. Noticing if you're still breathing. If it's a shallow, Soft and gentle inhalation. Soft, Gentle exhalation. And now just asking yourself, How am I feeling right now? How's everything? Is everything okay? Just connect with this whole field of awareness that you created through this exercise. Making sure that everything's okay. As you're soft and gently breathing. Take a deep inhalation. Adjust your body. Roll your shoulders back and forth. Your neck. Take a deep inhalation. Helps you stretch your muscles. Wake you up. And exhale through your mouth. Inhale. Exhale. Gently and softly open your eyes. Get used to the light. The colors. And just stay there. With this, Whatever sensation came to you. Whatever feelings you have. And I hope you liked it. It's a very interesting exercise. And where is it? I always forget this. So again, Thank you. Thank you so much for the opportunity to meditate with you. I hope you have a great rest of the evening. Rest of the week. I hope I'll see you on Friday. Okay. Thank you so much. Namaste. Bye.