The mantra for today is Foster focus. Our ability to stay focused is like a muscle: It requires training and care in order to develop. The more we return to mindful focus in non-critical situations, the stronger our focus will become when facing important tasks or decisions.
So let’s begin by bringing attention to the body, whether you’re currently sitting, standing, or walking.
Guided Meditation: Hone Your Focus
- Invite your attention to be here with your body. Choose to stabilize your attention on your breath, a body sensation, or patterns of pressure in your feet.
- Check in with the quality of your mind and body. If you’re feeling rushed or reactive, bring attention to your exhale, or if you’re walking, maybe slow down the pace to be more intentional. You’re creating ease in your mind and body as you bring attention and care.
- If you find that your mind and body feels dull and sleepy, focus on the in-breath. Feel the energizing effects of the in-breath as you create spaciousness in your mind and body. If you’re walking right now, experiment with the speed of your walking to see how intentionality can hone your focus, even when your mind is dull or distracted.
- Once you feel your attention is stabilized, take a moment to assess the thoughts occupying your mind. Without judgment, discern what is urgent and what is a distraction. If the distracting thoughts aren’t crucial to what is important to you right now, allow them to pass and refocus on your current task. If a distraction holds importance but isn’t pressing, make a note of it for future reference. Invite your undivided attention to one task at a time.
Before you begin your next activity, “rinse and repeat” this mantra three times to foster focus on what’s important. Through daily reminders to practice and play throughout the day, we can train ourselves to focus with ease, increasing our concentration level no matter what comes our way.
