Increase Focus And Improve Concentration

This guided practice, inspired by Robert Fritz, will help you increase focus and improve concentration by placing your attention and awareness on a single point in the body. You'll learn to move your concentration to different areas of the body, building energy and focus as you go. After using your conscious focus to build energy, you'll allow that energy to flow through your entire body which will help you feel increased aliveness and a sense of calm and balance.

Transcript

This is the focusing exercise inspired by Robert Fritz.

Find a straight back chair.

Sit in it comfortably.

Uncross your hands and legs.

Begin to focus on your dominant hand.

Do this simply by paying attention to your hand.

Imagine that there is a dial that can dial the intensity of your concentration.

The highest number on the dial is 7 and you are now at about 3.

As the dial is turned up,

Your concentration becomes greater,

More focused and more intense.

The dial is now on 4 and 5 and 6.

And now the highest point of your concentration,

7.

You are probably now feeling a sensation in your hand.

Allow this sensation to build.

This sensation is caused by your conscious attention.

At this point,

Shift your focus to the top of your head.

And now to your forehead.

And now to your throat.

And now to your chest.

And now to your stomach.

Left shoulder.

Right shoulder.

And now your dominant hand once again.

As you bring your concentration back to your dominant hand,

Allow the energy to build even more.

This energy is created by your conscious attention.

We are going to shift focus much more quickly now.

Begin to focus at the top of the head,

Forehead,

Neck,

Chest,

Stomach,

Left shoulder,

Right shoulder,

Left foot,

Right foot,

Left knee,

Right knee.

Left hip,

Right hip,

Top of the head,

Left ear,

Right ear,

Left eye,

Right eye,

Nose,

Your mouth,

Chin,

Neck.

Center of the chest,

Stomach,

And dominant hand once again.

Allow the energy in your dominant hand to build.

Begin to focus your attention on your other hand.

Allow the energy there to build.

Move your hands so that both palms are facing each other about 5 to 6 inches apart.

Begin to concentrate energy into both hands.

Imagine the space between both palms of the hands filled with energy.

As if you were holding a container filled with energy.

As if you were holding a container of energy and were about to pour this energy on yourself.

Move your hands up to the top of your head.

Place the palms of your hands on top of the head.

As you do this,

Allow the energy created by your concentration to flow through your entire body.

Return your hands to their normal position on your lap.

Take a deep breath,

Relax your focus,

And at your own speed,

Come back to normal consciousness and open your eyes.

Reviews

This helped my energy and focus this morning.

Successive focus on different body parts sharpened my mind.

What a mental workout. This feels really useful. Looking forward to returning to see how I can improve.

Thank you. I confess I was surprised by the effectiveness of the exercises and this is a practice to which I shall return.

One does focus during this whole exercise. This in rotation combined with other meditations should help with sharpening focus

This is an amazing exercise. Thank you Vanessa. I’ll definitely come back to repeat it.

That was great! Thabk you. Just what I needed to bring focus.

I can feel my hand getting warm, deff going to play around with this more. Thank you 🙏🏽 ✨

I really enjoyed that! I love using visualization, and that helped so much!

Great morning exercise to get your mind going - thank you!

Interesting and powerful! Thank you, Vanessa🙏💖🙏💕

This is fabulous! It really helped me to “control” my focus, and made me aware of certain areas where energy is stagnant in my body. It’s a little like mental yoga. 👏🙏🤗

This is my first time to encounter a meditation dealing with energy. I'm flabbergasted! Thank you so much for the practice! I'll try this again next time.

Absolutely loved this, I’ve been struggling to focus on my uni essay and decided to search for a meditation and found this. I could feel the energy pour through my body when I placed my hands on my head. Thank you, I feel really focused and ready to go now.

Really good technique have an interview today and need to feel more focused. Thsnkyou

Nice exercise in focus! Thank you!

Wow! Very much like tai chi. Loved it. Thank you.

Really well done.

Great techniques and the background music is perfect! Loved it; many many thanks!

Great! Simple and effective. Thank you!