Take a comfortable posture,
Either sitting on a chair or on the ground.
You can place your hands on your knees facing upwards or you can place them on your lap,
One top of the other.
Make minor adjustments so you're comfortable and relaxed.
Just about relaxed and alert to get the complete essence of this practice.
For the next few minutes,
Leave everything aside.
The whereabouts of your day,
What needs to be done,
The plans and the preps.
Leaving the past yesterdays and future tomorrows away for the next few minutes.
Simply be present to the here and now.
And if you haven't already done so,
Go ahead and close your eyes.
Having focus or being in concentration is to do the same task continuously for an extended period of time.
And for that time,
Being free of all other thoughts and distractions.
It is the opposite of multitasking.
For the purposes of this practice,
We will use our breath as the anchor.
Notice the breath as it moves in and out.
Have your complete attention only on your breath.
Get to know it completely.
Is it shallow or deep?
Is it warm when it comes out?
And cooler when you inhale?
What are the other things can you notice about your breath?
Is it your left nostril that you're breathing from or your right?
Or is it both the nostrils?
Just stay with the breath.
Observe.
Just breathe naturally.
No need to control the breath.
Just observe and focus on your natural breath.
Thoughts may come as distractions.
Don't pay attention.
Don't be disappointed.
Just gently and slowly come back to the breath.
Stay with the breath.
Now bring your mind to a task or a skill that you want to focus on.
Something that needs your complete attention and focus so that you excel in it.
So that you are better at it and grow in it every day.
It can be playing an instrument,
Planning on your work schedule or even inculcating a habit of running or reading.
It can also be a characteristic that I want to be more patient or mindful.
Whatever it is,
Pick one.
And bring to your mind what you want to improve your focus on.
Stay with it.
Get to know it.
How can you support yourself so your focus stays on this task or skill for an extended period of time?
How can you make time for it?
Think of all aspects of it.
Ruminate in it.
Now think of a time you tried to do this and you had distractions.
Checking your social media,
Taking phone calls,
Watching TV or unexpected plans.
Sometimes not even remembering to make time for it.
Another distraction could be that you're going down the rabbit hole of doubts and fears even before starting this very task.
Whatever these distractions were,
How can you come back to the task you want to focus on?
How can you support yourself so your focus stays for an extended period of time?
And even if you get distracted,
Don't pay attention.
Don't be disappointed.
Just gently and slowly come back to the task at hand the next time you practice it.
As you gently and slowly came back to your breath,
In the same way,
With a lot of compassion,
Come back to the task at hand the next time you practice it.
Taking one last mindful breath and sealing this practice and trusting that the wisdom that has come in this meditation will surface itself whenever we need it.
Take a deep inhale and exhale.
May you be successful in any endeavour that you take.
Namaste.
