Focusing Practices

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Focusing Practices

Focusing Practices

1. Breath Practice
2. Body Scan
3. Work Visioning
4. Inner Universe

1. Breath Practice

The breath is a powerful source of life, energy, clarity, rhythm, inspiration and peace. This simple breath practice will calm and rejuvenate your mind and body. It will also clear, focus and energize your attention and so deepen your awareness. You may want to record the instructions and then play them back, or ask a friend to read them. Here are the instructions:

Close your eyes and take several deep, slow breaths. Now allow yourself to breath naturally, and begin to focus on your inbreaths and your outbreaths. Be present with your breath in the region of body where you observe it most clearly and distinctly. It can be the in and out at the nostrils, or the rising and falling of the chest or the belly. Don=t look for anything in particular. Just observe whatever sensations and feelings are actually occurring moment to moment. The breath may be slow or quick, regular or irregular, deep or shallow, steady or unsteady, warm or cool, moist or dry. And the pauses between breaths may be long or short, regular or irregular. If your mind wanders -- which it naturally will -- simply bring your attention back to your breath. Be gentle with yourself. It is natural for the mind to wander and to chatter, so each time you notice it wandering or chattering, simply refocus your attention on your breath.

2. Body Scan

This body scan is a technique that increases your powers of perception and intuition. It enhances your connection to your body, relaxes muscles and organs, and helps you to both diagnose and heal bodily stress, pain and blockages. You may want to record the instructions and then play them back, or ask a friend to read them. Here are the instructions:

Close your eyes and take a few slow, deep breaths. Now focus your attention on your scalp. Observe the sensations and feelings that occur there. Don=t look for anything in particular. Just observe whatever sensations and feeling are occurring there moment to moment. There may be tightness, warmth, tingling, pressure, pain or other sensations and feelings. [Focus on scalp for at least 20 seconds.] Now place your full attention on your forehead. Observe the sensations and feelings that are occurring there. [Focus on forehead for at least 20 seconds.] Now place your full attention on your forehead. Observe the sensations and feelings that are occurring there. [Focus on forehead for at least 20 seconds.] Now place your full attention on your eyes and nose. Observe the sensations and feelings that are occurring there. [Focus on eyes and nose for at least 20 seconds.] Now place your full attention on your mouth, cheeks and jaw. Observe the sensations and feelings that are occurring there. [Focus on mouth, cheeks and jaw for at least 20 seconds.] Now place your full attention on your ears. Observe the sensations and feelings that are occurring there. [Focus on ears for at least 20 seconds.] Now place your full attention on your neck. Observe the sensations and feelings that are occurring there. [Focus on neck for at least 20 seconds.] Now place your full attention on your shoulders, arms and hands. Observe the sensations and feelings that are occurring there. [Focus on shoulders, arms and hands for at least 20 seconds.] Now place your full attention on your chest and belly. Observe the sensations and feelings that are occurring there. [Focus on chest and belly for at least 20 seconds.] Now place your full attention on your ;elvis and buttocks. Observe the sensations and feelings that are occurring there. [Focus on pelvis for at least 20 seconds.] Now place your full attention on your thights, knees and calves. Observe the sensations and feelings that are occurring there. [Focus on thighs, knees and calves for at least 20 seconds.] Now place your full attention on your ankles and feet. Observe the sensations and feelings that are occurring there. [Focus on ankles and feet for at least 20 seconds.]

3. Work Visioning

This practice will help you to discover your work vision. You may want to record the words and then play them back, or ask a friend to read them. The instructions are:

Close your eyes. Take a few slow, deep breaths. Now let yourself breathe naturally and keep your attention on your breath. Notice the breath in your chest region. Try to be fully present to the rise and fall of your chest. By bringing your attention to the chest, you are simultaneously connecting to your breath and your heart, two of the central rhythms in your life. Continue to follow the breath for a few minutes. When your attention wanders, which it inevitably will, gently bring your attention back to the breath as it moves in and out of your chest. Don't judge or criticize yourself when your attention wanders; simply and gently regain your attention when you've noticed it has wandered. I will ask you a series of questions. Just stay present to your breath and observe whatever responses come to your awareness. The responses may be words, ideas, images, feelings, intuitions or sensations. You may experience many different responses or very few. It doesn't matter how many or of what type. Simply observe whatever arises without judgment or censorship. Don't force responses and don't judge them. Simply be present and appreciative of whatever arises during the meditation. Now that you are present to your breath, I am going to start asking you some questions. I will pause for about a minute after each question. What kind of work would you really love to do? What work would bring real joy, passion and meaning into your life? Where would you be doing this work? Who would you be working with? What kinds of exchanges would you be having? What personal benefits would you be gaining from this work? What kinds of contributions would you be making through this work? How would you feel about your life and your work? As you start to slowly come out of this meditation, you may wish to offer silent gratitude for whatever you have experienced and received. When you are ready, you can slowly open your eyes.

4. Inner Universe

This creative exercise will help you to experience the unity of the inner life and the outer life. All beings are woven together into the tapesty of existence. We are fundamentally connected to all that surrounds us, all that surrounds us is connected to us. Close your eyes, and take a few slow, deep breaths. Keep your eyes closed during this exercise. You may want to record the words and then play them back, or you can have a friend read them to you.

Hear the soft soughing wind in the sound of your own breath.

Feel the rolling rivers and sauntering streams flowing freely through your veins.

Touch the roots of the oak anchoring your soles to the firm, rich earth.

See the grass and grains of the fields sprouting in your pores.

Smell the lilies and lilacs and lavenders in the fragrance of your own musk.

Feel the sun’s pulsing, life-giving force in the rising and setting of your belly.

Gaze upon the ocean waves filling and releasing your lungs.

Hear the harmonies of the galaxies in the humming of your heart.

Touch the smooth, sloping hills of your shoulders.

Taste the sea salt on the contours of your tongue.

See the morning star and the evening star shining through your eyes.

Hear the squirrels chattering in your busiest, dizziest thoughts.

Gaze upon the light-hearted seagulls of your imagination soaring, swerving, sailing.

Behold the lightning flash of your intuition.

Witness the manifold forms of creation weaving and sustaining your being.