Meditation for Focus

Source teaching · Alex Julian, 2024

The original meditation

Practice

Find a comfortable seated position, or relax down on your back. First, with the eyes open, fix your gaze on an external focus point — anything will work. Maybe it is a painting or a picture? It could be a tree outside your window, or a spot on the wall. It doesn’t matter what you pick, but it does matter that you pick something. Don’t try to pierce the focus point with your eyes, but rather soften your gaze. As you continue to focus on this external point, begin to take low and slow deep breaths — in and out through the nose; expanding the belly.

Don’t worry about blinking too much, and don’t worry about messing anything up. Let all of the mind chatter go. Focus only on the point as you continue to breathe deeply. If your mind wanders off, gently bring it back to the focus point.

Several Deep Breaths

Now, I invite you to close the eyes — internalizing our awareness and our focus point. Let’s bring all of our focus to the breath. It is our new focus point although internal and invisible. Anytime the mind drifts away, bring it back to the breath. Additionally, we are trying to make each breath the best breath possible. Nothing else matters. Nothing else exists.

Several Deep Breaths

This is the practice of yoga. It is the practice of mastering focus. The Yoga Sutras of Patanjali clearly says that this is what the system of yoga is designed to do. Mastering focus is the most effective way to heal the mind and enrich your life, as well as how to achieve greatness. Never forget how essential focus is, and never allow your focus to be hijacked. Do not allow it to atrophy. Instead, workout your focus like you would do with a muscle.

Several Deep Breaths

You workout your focus by bringing it to one point. The more often and the more intensely you bring your focus to one point, the stronger your focus will become. The stronger you will become. Every time you bring the focus to a single point and hold it there, you are practicing meditation. It is the true definition of meditation according to the 8 Petals of Yoga.

Several Deep Breaths

You have just dialed in your focus for the rest of the day. Take a few more deep breaths, then end this meditation whenever you are ready.

Benefits listed in the original book

• Enhances Concentration
• Enhances Decision-Making
• Fosters Discipline
• Improves Attention Span
• Improves Cognitive Function
• Increases Mindfulness
• Increases Productivity
• Reduces Anxiety
• Reduces Mind Wandering
• Supports Neuroplasticity

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