The following are a collection of Meditations to help increase focus. There are 2 types of focus. One is focusing on one thing; generally the breath or emotions or body etc… This is called Focused Attention. The other type of focus is called Open Awareness and it trains us pay attention to whatever arises. To be open and allowing to whatever is happening. Each has it’s usefulness. It’s like the difference between cardio and strength training. Both increase your fitness level but are different skills.
Focused Attention is generally used for tasks that require you focusing on one thing. For example you are writing an email or studying. Open Awareness is useful when you need that broad awareness capability. For example when you are looking after your children you need to be aware of your entire surroundings along with your child.
Practice both and you will see how each applies to your own life experiences.
Basic Skills Learned:
- Present moment focused attention.
- Accepting what IS with non-judgement.
- Starting over is OK.
- Practicing being kind and curious to our selves and our experiences.
This is a traditional meditation that teaches us present moment focus. We learn to focus on our breath and when our mind wanders off we gently guide it back to our breath.
Our emotions play out in our bodies. For this reason it’s valuable for us to feel the sensations that come and go.
This emotions meditation teaches us present moment focus and awareness of our emotions.
Many times we go around our day with stress and this plays out in our bodies. Scanning our body for tension and then consciously releasing this tension helps us physically relax and thus release some stress.
Noting is an exercise where by we observe what is happening in the present moment and “note” or label what we are noticing.
Self compassion exercises are a great place to start. Becoming self aware can be challenging. When we uncover our beliefs and hear our thoughts we may not be pleased with what we find. Self compassion allows us to see our challenges as a common human trait allowing us to be kind while we more forward to the place that we want to get to.