Hey,
It's Cyrus.
Welcome to this dual focus challenge meditation.
We're going to use the two spotlights of your attention to balance and sharpen your focus in a very short period of time.
This session is going to be a mental workout and it's going to leave you feeling focused,
Sharp,
And flexible in your attention.
Put your phone on do not disturb and eliminate any other potential distractions and sit upright and relaxed in a chair with good back support.
When you feel ready close your eyes and take a deep breath in through your nose and out through your mouth.
Breathing again a little bit deeper into your whole body with the breath and letting go out through your mouth.
Let's do one final deep breath but make it a breath hold.
Breathing in through the nose filling up the whole body and holding the breath for a moment at the top.
Feeling your body head to toe as you hold and slowly releasing out through the mouth letting go of physical tension from your muscles as you exhale.
And now settle into stillness and commit to that physical stillness with consistency in your mind now.
Whenever thoughts arise don't give them any special importance just notice them move them into the background and simply keep the spotlights of attention in the front and center of your awareness throughout.
Start off by bringing your attention to your hands feeling the vibrations of energy and sensations in your hands.
And bringing the other spotlight of attention to your feet.
Feeling your hands and your feet at the same time.
Not thinking just feeling and balancing your attention between hands and feet.
And now letting go of your hands and feet taking a moment to not judge your ability to balance your attention between two points but to simply work to improve that ability as we go deeper into our rhythm here.
Bring your attention to your knees feel your knees with one spotlight of attention and your elbows at the same time.
Knees and elbows calm but focused.
And now let that go take a gentle deep breath.
And bring your attention to the top of your head with one spotlight.
And the soles of your feet with the other spotlight.
Top of your head and bottom of your feet this delicate balance.
And now let that go take a gentle breath as a mental palate cleanser.
And now bring one spotlight to your left ear.
And direct the other spotlight with confidence to your right foot.
Left ear right foot.
Now letting that go and bringing one spotlight to your right ear.
And the other to your left foot.
Right ear left foot.
And letting that go now.
Being aware of your tongue with one spotlight.
And your calves on your lower legs with the other.
Tongue and calf muscles.
And now letting that go taking a gentle full breath letting go of tension on the way out.
Increasing the challenge now becoming aware of the whole right side of your body.
And the left side of your brain.
Right body left brain.
Left brain not thinking just instinctively feeling and directing the spotlights.
Letting that go for a brief moment and shifting now to the whole left side of your body with one spotlight.
And the right side of your brain for symmetry left side of body right side of brain.
Take a deep breath let that go and for the final challenge be aware of the whole body head to toe with one big spotlight.
And start to hear the sounds in the room around you with the other spotlight body head to toe and the sounds around you.
Now that you're more warmed up challenge yourself to maintain that balance of body head to toe and sounds for a few moments without getting distracted calm and concentrated body and sounds.
Take a deep breath.
Release your attention and take a moment to visualize yourself moving forward through the rest of your day focused on one thing at a time.
See and feel the simplicity of putting your full spotlight on the one thing in front of you in each moment.
And feeling how you can skillfully split your attention.
Whenever you choose.
Notice how consistent you were.
Feel free to repeat or practice on a regular basis to sharpen these attentional skills.
And when you feel ready.
Open your eyes.
Allow your body to move intuitively at an unhurried pace.
And if you enjoyed this please share it with someone you think might like it.
Feel free to leave a like a comment with what was most challenging or successful for you to make a donation to ask a question,
And I hope you have an amazing day.
