Spontaneous Attention Meditation: Create Flexible Uber-Focus

Hey,

It's Cyrus.

Welcome to this random spontaneous attention challenge.

This is gonna test and strengthen your ability to stay calm,

Focused,

And flexible in your attention.

Get ready to strengthen those mental muscles for real in a totally unpredictable way,

Because even I can't predict where this is gonna go.

Start off by sitting upright and relaxed in a chair and fixing your eyes on a spot directly down the center of your line of vision now,

A specific spot that you can just rest your eyes on.

And taking a deep breath in through the nose,

Filling up the whole body with the breath,

And breathing out with a long exhale,

Relaxing your muscles as you breathe out.

Let's do two more like that to get the body nice and calm before we begin,

Breathing in through the nose,

Filling up the body fully,

Feeling the energy flowing as you exhale out through the mouth now.

Last one,

Deepest one,

Filling up the lungs and the body as you breathe in fully.

Go really slowly with a long exhale,

Relaxing your muscles a little bit more as you let it all go,

Letting the breath return to normal now,

Committing to a sense of consistent physical stillness in your mind with your eyes on the spot in front of you,

Relaxed and alert.

Let's begin.

Aim to stay calm,

Flexible,

And instinctively move your attention from each focus point or combination of focus points to the next.

Without looking,

Just using your mental spotlight,

Bring your attention to the tip of your left index finger.

Notice any subtle tingling or buzzing sensation in the tip of the left index finger.

Dropping that now and calmly,

Instinctively,

Shifting to the right side of your lower back,

Getting super specific,

Feeling the energy at the right side of the lower back.

And from now on,

Remembering to drop each point as you move to the next one consciously.

So dropping that and moving to feel both of your calf muscles at the same time.

And now shifting to isolate one sound in the room around you,

Picking one sound and tuning into that one sound.

And now pick another sound and be aware of two specific sounds at the same time.

And now with your eyes on your spot in front of you,

Shifting to be aware of one object in your field of vision without looking at it,

Using your peripheral vision to be aware of the one object.

Pick two more objects and be aware of those three objects in your field of vision without moving your eyes now.

And now shift back to your auditory sense.

Be aware of all the sounds in the room around you at the same time.

And now be aware of the sole of your right foot and light up the sole of your left foot at the same time with your attention,

Feeling the subtle sensations at the soles of both feet simultaneously.

And now shifting back to the visual,

See the whole field of vision without moving your eyes,

All the way out to the edges and corners of your vision without straining or trying too hard,

Using your instincts to see the whole field of vision at once.

And now be aware of one sound and the whole field of vision at the same time.

And now be aware of that same sound and the feeling in your stomach,

Dropping the sound and being aware of the feeling in your stomach and the feeling in your chest at the same time.

Dropping those and being aware of your right shoulder and your left elbow at the same time.

Staying calm but picking up the pace slightly,

Being aware of all of your fingers at the same time.

Drop that and shift to feel all of your toes.

Dropping that,

Be aware of your hamstrings and your whole back at the same time,

Hamstrings and back.

Be aware of the breath going in your right nostril and out of your left nostril.

Be aware of the bottom of your tongue and the top of your head at the same time.

And now shifting to just be aware of the top of your head and the soles of your feet at the same time.

Be aware of the whole right side of your body now,

Just the whole right side,

Buzzing with vibration and aliveness as you pour your attention into the right side of the body.

And now for the symmetry you might be craving,

Be aware of the left side of your body,

Just the left side.

Be aware of the whole lower body,

Just the lower body.

And expand to feel the entire upper body at the same time,

The whole body head to toe,

Up and down,

Pouring your entire mind into every nook and cranny of the body.

And now be aware of the whole body head to toe and just one sound in the room around you at the same time.

Be aware of all the sounds around you and the body head to toe.

Be aware of the whole field of vision at the same time as all the sounds and the whole body,

Not thinking,

Just balancing in a calm,

Focused way.

Allow yourself to dive deeper into the details and flow of that than you even expected possible.

Body,

Sounds,

Vision,

Feeling it all at once,

Moment to moment,

Like you're riding a wave.

Feel it all merge into one and dive into that feeling and field of oneness with a dedicated focus now in this moment with your entire awareness,

Like right now is the only thing that matters.

Take a deep,

Effortless breath in,

Relax your muscles on the way out and close your eyes.

Allow yourself to be calm and silent in that relaxed,

Peaceful place within yourself for a moment and visualize yourself carrying a consciously flexible,

Calm focus with you into the rest of your day.

See and feel that version of yourself that's calm but spontaneous and alive to the moment at the same time.

And when you feel ready,

Open your eyes,

Consciously carry that back into your day,

Allowing yourself to slow down intentionally as you warm back up into your day so that you can be aligned and in rhythm with that sense of focus and presence that you've created.

Remember to practice often to strengthen those mental muscles over time.

Feel free to share this with anyone you think it might benefit and I hope you have an amazing day.