Advanced Focus Meditation: Elite Level Flow State

For advanced meditators and high performers, this one hour session will challenge you to take your practice to another level and cultivate an unbroken focus and flow state throughout your day. If you are not somewhat experienced with meditation, consider doing the Beginner & Intermediate High Level Focus & Awareness tracks on my page first -- and when you graduate to this track, you will blow your mind with what you're capable of.

Transcript

All righty,

Welcome to the meditation for advanced level focus and awareness.

I'm Cyrus and this long but rigorous practice will push you to be relaxed and focused at the highest level.

It'll help you carry an elite level of focus and awareness into your day and it'll help you excel at any performance related activities with an unbreakable effortless focus.

This session is going to be an intense mental workout and you're putting the work in up front so that you know you can show up for your day and whatever you're planning to do with a totally airtight concentration and slip into a steady consistent flow state with ease.

Now,

If you aren't familiar with the basic focus and awareness meditation skills,

I highly recommend seeking out my beginner high level focus and awareness meditation and doing that a couple times because in this one I'm going to talk less,

Give less instruction and leave longer stretches of silence for you to find a rhythm and lock into the highest level of focus possible.

Once you master the skills in this session,

Which will probably take at least a few days of doing this track in a row and building momentum with it,

You'll know with certainty that you have the ability to lock in with an unbreakable resilient focus that will be durable enough to keep you relaxed and focused like a laser no matter what comes your way.

And that knowledge and ability is priceless.

So step up,

Treat this with the same intensity and commitment as you would for a high level physical workout and you'll experience the same incredible benefits from it very quickly.

You'll get out what you put into it.

I recommend pausing the track and doing a short stretch if you need to because it's very important that your body is loose and limber and able to stay still the entire session.

This aspect of it is non-negotiable if we want to find the deepest focus possible.

So go ahead and do that.

And when you're ready,

Eliminate any potential distractions around you in your environment.

Put your phone on do not disturb,

Grab a chair with good back support,

Sit in the chair with your lower back scooched against the chair so it doesn't get strained.

Make sure your spine is as straight as possible.

Your neck is aligned with your spine.

You're upright but relaxed.

Your hands are comfortable in your lap.

Your feet are comfortable on the floor.

And we'll just launch into it right away with some deep breathing.

Going slowly deeply in through the nose,

Breathing into your belly.

And breathing out through the mouth.

And once again,

Maintaining a rhythm,

Breathing a little bit deeper in through the nose.

And exhaling,

Letting go.

We're going to do two more like that.

Breathing super deep in,

Focusing on the flow of breath as you go in.

And letting go,

Breathing out.

And more,

Making it the deepest one yet,

Going in through the nose.

And letting it all go.

Now we're going to do three breath holds.

But if you need to let the breath go sooner than I say,

Feel free to,

Don't strain yourself.

So going in through the nose,

Nice and deep.

Holding the breath at the top and as you hold,

Focus on the energy in your body.

And slowly letting go.

Once again,

Breathing deeply in through the nose,

Holding at the top.

And as you hold,

Feel the body and the room around you at the same time.

And slowly breathing out with a sense of control.

All right,

Last one.

Let's make it the best quality one yet.

Be really present with it as you breathe deeply in through the nose,

Holding at the top.

And as you hold,

Feel your body and all space around you at the same time.

And breathing out,

Letting go with a sense of poise and control.

Now allow your eyes to close.

And with your eyes closed,

Envision the one thing that you want to be totally calm,

Present and highly focused for today.

The one thing that's most important to you,

That you really want to show up for today.

See and feel what it feels like in your body to be totally engaged,

Focused and in a flow with that one thing.

Memorize that feeling and that energy that you just tapped into.

And come back to it throughout the session to infuse you with the juice that you need to push in the hard moments and give yourself an edge when it feels easy.

We want to walk the razor's edge of attention and stay in our sweet spot.

So call that visual and energy back when you need it to give yourself a sense of purpose.

Now allow your eyes to open and lock onto a specific spot five to ten feet in front of you,

Orienting your body and your chair towards that spot as needed so it's straight down the center of your line of vision.

Make sure it's specific enough that your eyes can rest and magnetize on that spot and stay there.

The stillness of our eyes is just as important as the stillness of our body in order to slow the mind down.

Now scan your body and in the next ten to twenty seconds make any final physical adjustments that you need to to your position.

Allow yourself to lock in physically now and only move if you feel like you need to,

Like you're going to hurt yourself if you don't.

Otherwise if it's just normal discomfort,

Itching,

Whatever,

Just feel it,

Breathe into it intensely even when it's very difficult.

But in this session we're going to challenge ourselves to not move the whole way through other than blinking and our chest and stomach moving with the breath naturally.

Hold yourself accountable to that and if you slip accidentally,

Just recommit firmly and you'll get the most out of this session.

It's going to be physical as much as it is mental since if you stay still when it's hard,

Your mind and your focus will become exponentially sharper and stronger.

So make the decision firmly in your own mind now that you're going to be physically locked in no matter what.

And now that we're locked in physically,

Just notice how it feels to choose to be still.

Notice any tension around that choice and allow yourself to relax into that choice,

Into that challenge.

Now remember since this is an advanced session,

I'm going to give fewer instructions,

Leave longer silences,

And I'm going to push and challenge you to focus at the highest possible level.

But at the same time,

It's up to you to challenge yourself within those silences to stay locked in.

Start off by locking into the sounds around you,

Noticing the ambient noise.

Stay relaxed and focused and don't let your mind pull you away too easily from the sounds.

We're going to be moving swiftly from focus to focus,

So stay relaxed but keep a rhythm,

Keep a pace,

Dropping down into the feet,

Feeling the feet touching the floor.

Letting go and moving into your hands,

Feeling the vibrating energy in your hands and fingers.

Letting go of the hands and moving to the two-inch spot at the tip of your nostrils and resting at that spot,

Watching like a hawk as you wait for the breath to come to you,

Tracking the details of the air going in and out of the nostrils.

Let your breath come to you as slowly as it wants to and challenge yourself to track the details of the breath and the pauses between breaths for a few more moments.

Now let go of the breath and we're going to dive right into the deep end.

Seek out uncomfortable feelings and sensations in your body.

Don't think about them.

Just find them,

Acknowledge them and start to feel them directly.

Starting to relax into them,

Flowing with them instead of against them,

Zero resistance.

Just let the sensations and feelings come up and run their course.

Don't try to change or escape or push down the feelings or sensations at all.

Remember it's just a feeling,

Staying with them and experiencing them fully for a few more moments.

Any part of those feelings or sensations that aren't serving you,

Just take a couple slow deep breaths and start to let them go.

Feel those emotions and sensations like an electric current leaving the body.

Start to feel and welcome in the sense of lightness that replaces the heaviness.

Now locking into the thoughts.

Watch your thoughts without trying to control them.

Don't identify with them.

Just listen to them like someone's telling you a story with your full attention.

Notice the emotions that are driving and propelling the thoughts.

Notice the temptation to go into them and start following them,

But keep pulling back,

Watching and letting go of each thought,

Watching,

Letting go.

Find your rhythm.

Start to feel yourself more firmly as the awareness watching the thoughts moment to moment.

Stay relaxed,

But turn your concentration up a notch now and make it your goal to not let a single thought slip past you unwatched.

Every single thought.

Keep pace with it.

Watch it no matter where the mind jumps,

Moment to moment.

Now notice how your thoughts and your awareness are on two separate tracks now.

You've fully separated.

Move the track of your awareness to the front of your attention.

Move the thoughts to the background of your attention.

And from this point onward,

Don't resist the thoughts,

But don't indulge with them either.

Simply go past them to the point of focus from this moment on.

Take a moment to make a firm commitment in your mind that you're going to go past your thoughts for the rest of the session.

Now we're going to move into a body scan.

We're going to mix the rhythm up at different points.

We're going to move spontaneously.

You just want to keep your attention agile and quick like a flashlight moving around.

And the most important thing is that we just move past our thoughts and stay in the rhythm and find our rhythm with the scan moment to moment.

Starting at the shoulders.

Moving into the upper arms.

The elbows.

The forearms.

The wrists.

The palms of your hands.

The backs of your hands.

Your thumbs.

Your index fingers.

Your middle fingers.

Your ring fingers.

Your pinky fingers.

Moving to the right side of your chest.

The left side of your chest.

The upper abdomen.

The belly button.

The lower abdomen.

The entire belly and focusing on the belly and stomach area.

Dropping down into the pelvic floor and once again holding your full attention at the pelvic floor.

Picking the rhythm back up.

Moving into the hips.

The quads.

The hamstrings.

The knees.

The shins.

The calves.

The ankles.

The heels.

The arches of your feet.

The balls of your feet.

The big toes.

The second toes.

Third toes.

Fourth toes.

Fifth toes.

Both feet at the same time holding for a moment on both feet.

Moving up into the lower back.

The middle back.

The upper back.

The back of your neck.

The back of your head.

The top of your head.

Your forehead.

As we move into the face getting even more detailed and specific.

Moving to the spot between your eyebrows.

Your eyebrows.

Your temples.

Staying in the rhythm feeling the sensations.

The eyes.

The eyelids and eyelashes.

The bridge of your nose.

The right nostril.

The left nostril.

Both nostrils.

The right ear.

The left ear.

The upper lip.

The bottom lip.

Both lips.

The top of your tongue.

The bottom of your tongue.

The tip of your tongue.

The root of your tongue.

The entire inside of your mouth.

Relaxing the facial muscles and tongue to the floor of your mouth.

Relaxing the neck and shoulders.

Relaxing the arms and hands.

Letting go of any tension in the torso,

The chest,

Stomach,

And back,

Opening.

The pelvic floor dropping.

The legs and feet unclenching any tension.

Taking a deep breath and allowing the whole body to relax head to toe but maintaining your focus as it does.

Feeling the whole right side of your body.

The whole left side of your body.

The whole back of your body.

The whole front of your body.

Feeling your hands and your feet at the same time.

Not thinking about it,

Just feeling both.

Letting that go and feeling your hands and your tongue at the same time.

Letting that go and feeling your chest and your feet at the same time.

Now lighting up the whole body head to toe,

Feeling it light up like a wave moving down starting at the head,

Expanding into the neck and shoulders,

Down into the chest,

Stomach,

And back,

Washing through the arms and the hands,

Locked into the whole upper body at the same time for a moment.

And continuing down into the pelvic floor,

Upper legs,

Lower legs,

Feet,

And toes.

And without missing a beat,

Being aware of the whole body head to toe now.

Relaxed and letting the breath come to you but totally locked in on the body head to toe.

Stay relaxed but don't let up on the gas pedal of your attention until you feel yourself aware of every part of the body at the same time.

Now that's dialed in,

The challenge is to maintain it moment to moment.

The longer you do,

The stronger your focus becomes like a muscle.

Body head to toe,

Letting the breath flow.

Start to slip past thoughts the instant you feel them arising so that you can stay with the body head to toe moment to moment.

Notice how the body is like a magnetic ball of energy and like a positive feedback loop,

The longer you stay on it,

The easier it is to stay locked in because your attention is naturally gravitating back into it.

Use that to its full advantage as you stay with it moment to moment.

Now make it your goal to stay with your body head to toe for a few moments without letting anything pull you away.

Be ready for anything that could distract you and be relaxed quicker and more intense than any distraction so that you stay locked in head to toe no matter what.

Keep pushing past the point where your mind wants to fold or elapse,

Keep pushing past your expectations of what you think is possible for your focus,

And aim to stay locked in to the body head to toe for a few more moments.

Now keeping some attention on the body and shifting and expanding your attention to hear the sounds that are close to you.

Shifting in to hear the sounds that are far away from you and the body at the same time.

Now contract your attention and feel the air on your skin,

The temperature,

The sensations.

Shifting again to feel the clothing on your skin,

The details of the fabric.

Now feel your butt in the chair and your feet on the floor and feel the heaviness of your body,

Gravity pulling you to the earth.

And letting go of all the tension and feeling the opposite,

The lightness of your body.

And now willfully shifting back to the grounded sensation,

Feeling the heaviness and solidness of your entire body.

One more time letting that go and feeling the floating sensation of your body,

Letting each breath bring you lighter and lighter,

Floating like a helium balloon.

Now feel both sensations at the same time,

That lightness and that groundedness.

Don't think about it,

Just feel both energies merging into each other in real time.

Now keeping your eyes locked on your spot,

Notice the objects that are in front of you.

Now notice what's all the way to the edges of your peripheral vision,

Right at the corners of your vision.

Now tap into your whole field of vision at the same time,

Allow yourself to effortlessly see the entire field of vision at once.

Now stay relaxed but turn up the details of your field of vision.

Start to see everything popping into vibrant detail,

Turn your attention up all the way.

Allow yourself to maintain those details for a few moments and keeping your eyes on your spot,

Notice and sense all the objects around you.

Feel the empty space in the room,

The air,

And feel your body's position in the room relative to the rest of the room.

Now continuing to warm up more and more,

The intention quietly steadily becoming more intense as you shift to become aware of your body and the room at the same time as one awareness.

Feel the body and room melting and dissolving into one energy and feel your attention fill the room right up to the limits,

To the walls of the room.

Letting the breath come to you,

Staying relaxed but intense with your attention,

Flying past thoughts now with light speed the second they start to come up so that you're staying with body and room as one,

Moment to moment.

Of course occasionally remembering to blink even as you stay focused with your eyes on your spot,

Start to feel and sense the room as a part of you,

An extension of you and your body,

Like the slightest change in the room and you'd feel it.

Gently but firmly demanding that level of attention from yourself to stay locked in on the body and room,

Moment to moment.

Starting to let go of anything the mind is still hanging on to and maintaining body and room as one,

Relaxed and locked in for a few moments of unbreakable focus now,

Really turning it up a notch with relaxed intensity.

Just when you think the mind is going to gas out,

Slip up or lose its focus,

Keep pushing yourself past that point and aim to stay in your rhythm,

Body and room as one with a pure unbreakable focus for a few more moments.

And now that that awareness of body and room is strong and stable,

Remember to stay physically locked in and expand past the room out into space with your awareness.

Feel your way out into space aware of everything at the same time in the moment,

Don't think about it,

Just feel body and space as one.

Feel yourself fully warmed up now,

Your intensity of attention able to be aware of body,

Space and breath as one rhythm moment to moment,

Able to lift an incredible amount of attention at once,

Consistently.

Stay with it,

Don't let a single thing take you out of it no matter what,

No exceptions.

Expand past thoughts instantly,

Staying with body and space as one.

Stay totally relaxed,

The breath coming to you but totally intense with your focus and awareness on body and space.

Distractions,

Thoughts,

Sensations,

Don't let anything pull your body or your focus off course,

Body and space as one.

Feel your body melting into the energy around you and becoming invisible,

Totally in a flow in this massive field of energy,

Staying with body and space as one for a few moments of unbreakable focus.

Now finally we're going to go for the longest stretch of silence yet,

So this is the real test,

The goal is to stay consistently tapped into body,

Space and breath as one flow,

Feeling it,

Surfing it like a wave moment to moment,

Without getting pulled away from it no matter what.

So really challenge yourself,

Stay relaxed but intensely focused on body,

Space and breath moment to moment,

No matter what comes your way,

Slipping past distractions with quickness,

Giving your absolute best and finding the deepest possible rhythm,

Starting now.

And now ending on a strong note,

Let everything go and just feel your energy and awareness flooding outwards like a wave with a relaxed intensity.

Now just briefly before we wrap up,

Flexing your attention back into the room and body at the same time,

Just the room and body.

And flexing back just into the body,

Feeling the body head to toe.

And now channeling all your hyper focus into the tips of your index fingers.

Feeling how you're totally focused and flexible with your attention.

And now allow your eyes to close,

Give yourself massive credit for completing that session,

You gave your best effort,

Really take a moment to appreciate your accomplishment,

You focused your mind and your awareness on the highest level,

Pat yourself on the back.

Now with your eyes closed and your body still,

Just relax and let go,

Go totally within.

Allow everything to slow down,

Allow your breathing to slow down,

Allow your heart rate to slow down,

Allow everything to slow down.

Now from this deeper place,

Envision yourself doing what you want to do today in a state of effortless focus and flow.

See and feel yourself relaxed and overflowing with positive energy as you do it,

Automatically succeeding at whatever it is you do as a byproduct of this focus,

Flow and enjoyment,

Without even needing to be attached to it,

Just the best of both worlds.

And now shift to starting to see and feel yourself giving this positive energy and attention to others freely,

Like a rare gift of total attention and present energy,

Feel how good it feels to give that to others.

And finally,

See and feel yourself totally calm and focused on the details of whatever is in front of you today,

One thing at a time,

Really practicing,

Rehearsing that mentally and emotionally in your mind and body now.

When you notice yourself slipping out of that rhythm today,

Multitasking,

Losing focus or awareness,

Just let it go and come back fully to whatever is in front of you.

See and feel yourself doing that now.

See and feel yourself letting go of whatever thoughts or feelings come up during the day and just returning to effortlessly focusing on what's in front of you,

Helping you stay in a flow.

If you take a moment now to commit to doing that over and over all day,

Just coming back to that place of relaxed and focused on what's in front of you,

Eventually you'll find yourself in that rhythm where everything is happening in rhythm,

Harmoniously,

And you'll slip into that flow state where everything's happening easily and automatically,

Whether you're going slow or quick,

Everything's coming from that place where you're fully attentive and in rhythm to what's in front of you.

So take a moment to commit to that now if you choose in your mind,

If you want to get the most out of the work that you've done today.

Just keeping things simple and enjoyable,

And when you feel ready,

Slowly open your eyes,

Deliberately don't rush,

Just take things slow before you get quick and allow yourself to warm back up at your own pace.

Have an amazing day,

I'm sure you'll find yourself effortlessly focused and totally aware throughout your day and challenge yourself to come back to this track for several days in a row to get momentum with it,

To get the most out of it,

And really master these skills so you're totally confident with them,

And so that you know that you can come back to this space of relaxed,

Unbreakable focus and awareness anytime you want.

I really appreciate if you share these tracks with your friends and family,

Ask any questions,

Have a great day,

And I'll see you soon.

Reviews

Just an excellent meditation that will be added to my current practice until perfected. Thank you.

Superb, hands on, down to earth meditation. Loved it!