Hi and welcome to Your Way Mental Training.
In today's session I'm going to help you improve your mental focus and sharpen your concentration so that you can boost your productivity and get the relevant things done to achieve your goals.
When you're done listening to the session you will notice how your focus and concentration will start to improve and you will find that each time you listen to this session the more your mental focus and concentration will increase day by day.
So let's get started.
I'm now inviting you to sit back and relax in a chair or lie down on your couch or bed.
Just find a position that is comfortable and suitable for you in this moment.
And please close your eyes.
And when you're all set you're welcome to begin by taking some long deep and calming breaths.
Long deep and calming breaths.
As you breathe out really ground yourself and let the relaxation slowly come to you.
And I will begin with your head.
Start by relaxing your scalp.
Allow your scalp to soften.
And as you soften the scalp allow yourself to relax your mind too.
You don't need to be anywhere right now.
You are in no rush.
Just listen to my voice and let it guide you.
Perhaps you're having a lot of thoughts right now.
Perhaps your mind is empty of thoughts.
Perhaps thoughts just come and go.
Just notice how you can welcome the thoughts you might have and how they will just pass you by like clouds in the sky.
Now relax your forehead.
Release all the tension that you might have accumulated in your forehead.
Relax your eyebrows and relax your eyes.
Perhaps your eyes are feeling a bit tired now and your eyelids are getting heavy.
Allow yourself to relax your eyes and eyelids and surrender to relaxation.
You are safe.
Everything is exactly as it should be.
Relax your temples and as you relax your temples let your jaw drop.
Just relax your jaw and release any tension in your jaw and mouth.
Just let it go and release.
And notice how you are already feeling much more relaxed and softer in your face.
Perhaps it almost feels like your face is melting because it is getting so relaxed.
Your face is soft and relaxed.
Now move your awareness down to your neck and nape and release all tension.
If you want,
You are welcome to move your head slowly from side to side,
Stretching your neck and nape a little bit.
And I would like you to bring your attention down to your shoulders.
Roll your shoulders back and drop your shoulders.
Just loosen your shoulders.
Let go and release all tension in your shoulders.
Allow them to become heavy.
Take a deep breath in and now exhale,
Allowing the shoulders to fall down and become super heavy and completely relaxed.
As you drop your shoulders and they become heavy and relaxed,
Feel how this pleasant sensation of relaxation and decompression spreads all the way from the top to the bottom of your back.
And just notice how the tension in your back starts to loosen up.
Relax your arms and let the relaxation flow through your arms and all the way down to your hands,
Relaxing the hands and fingers.
You might feel a tingly sensation in your fingers which is totally normal and just a sign that you are getting more and more relaxed and decompressed.
Now bring your awareness to the chest.
Relax your chest and take a deep breath in and breathe out.
Release all tension and resistance.
Just let it all go.
And if you're holding up tension in your stomach,
Then now is the time to release this tension as you breathe out.
Let your stomach become relaxed and decompressed.
Completely relaxed and decompressed.
And I would like you to focus on the lower half of your body now.
First bring your attention down to your hips and your pelvic area.
Relax your pelvic muscles and try to release any tension you might experience there.
Just release all tension in your pelvic area.
Release all tension.
Let this pleasant sensation of relaxation flow down to your thighs.
Notice how your thighs are getting very heavy against the surface.
You are heavy and relaxed.
So heavy and relaxed.
And now let the relaxation flow through the rest of your legs and down,
Down,
Down to your feet and toes.
Relax your feet and toes.
Allow yourself to surrender to the relaxation and decompression that is going through your body right now.
Your body is heavy and relaxed.
You are safe.
Everything is exactly as it should be right now.
And just notice the pleasant sensation in your body as you go deeper and deeper and deeper into a relaxed and calm state.
You are so relaxed now that you are melting into the surface below you.
Allow your body to soften completely as you melt further and further down into the surface below you.
And just notice how wonderful it feels now that you are fully relaxed and decompressed in your body and mind.
And as you are lying there all relaxed and decompressed,
Notice how your body becomes lighter and lighter and lighter.
Almost as if you are drifting.
Just drifting and drifting.
You are slowly on your way to your personal mental training space.
And as you are drifting,
I am going to count from one to three in just a bit.
And for each count,
I will take you deeper and deeper into a relaxed and calm state in your body and mind.
And while I am counting,
I would like you to picture yourself standing at the top of an escalator that will bring you to your mental training space.
One,
You are slowly moving down with the escalator into a state of complete relaxation.
Two,
Allow yourself to completely let go.
Let go of thoughts.
Let go of worries.
Let go of tension.
Just let go of what you need to let go of in this moment.
Just let it go and leave it all behind as you move further and further down the escalator.
And three,
You have reached the end of the escalator.
You are completely relaxed and calm in your body and mind.
You are relaxed and calm in your body and mind.
And if you haven't already done so,
I am going to ask you to find your mental training space.
A positive space,
Your favorite place.
A place full of good memories.
Just pick whatever pops up in your mind.
Just let the space come to you and go with that today.
Notice how you feel completely safe and calm inside your mental training space.
You are safe and secure and completely relaxed and calm in your body and mind.
Inside your mental training space,
Everything is possible.
And while you are inside your mental training space,
I will provide you with a guided visualization and some positive suggestions that will make your mental focus increase and help you boost your productivity and get the relevant things done in your daily life.
Good.
Perhaps you have an important task or assignment that you want to get done.
A paper that you need to write,
A book that you want to finalize.
Or perhaps you just need to study for an exam where your full focus and concentration is needed.
Whatever your objective is,
I would like you to imagine that you are working on that specific thing that you want to achieve.
So go ahead and picture yourself in that situation.
And now I want you to imagine that you are completely focused and concentrated while doing it.
Feel how your brain is completely sharp and laser focused right now.
And how you just stay on your task or assignment,
Reading your book or studying for your exam.
Nothing or no one can disturb or distract you right now.
You are focused on your task,
Your assignment,
Your goal and all the things that you want to achieve and get done.
Nothing or no one can remove your focus.
You are laser focused.
You are completely zoomed in on your objective.
All your senses are focused on what you are doing.
Feel how sharp and productive your brain is right now.
Your brain is working fast and effectively.
You are in the zone.
Now observe yourself from a distance as you are sitting or standing here completely focused and concentrated on what you are doing.
And just notice how you are completely immersed in what you are doing right now.
Perhaps your fingers are dancing on the keyboard and the words just come to you easily.
Or perhaps you are turning pages quicker than ever and your brain is remembering everything that you are reading or hearing.
Whatever it is that you are doing right now,
Just notice that you are doing it faster and more focused than ever.
You are on a roll,
Full of energy and completely in the zone.
You got this.
Notice how you are totally focused,
Calm and concentrated and how you are breathing deeply into your stomach effortlessly.
Feel how calm and focused you are as you work steadily towards your goals.
And just notice how you are enjoying what you are doing and how great it feels to be immersed in something.
You are feeling an inner sense of fulfilment and peace.
And just notice how you are the one in control in this moment.
That's right,
You control who and what you give attention to.
If you receive a message or a notification while working on your task,
You will discover that it is not going to disturb your work.
Now imagine for a moment that a message or a notification pops out while working on your task.
And just notice how you are staying focused and keep working on your task.
If something pops up that wants your attention,
You will stay focused and keep working on your task.
The truth is,
You are not even spending mental energy on blocking out external distractions or controlling your noisy environment.
Because you can just automatically and effortlessly brush aside the noise and distraction.
Notice how you are in a mental state where disturbing noises and distractions have no effect on your focus and concentration.
The only thing that's relevant right now is your task and the things that you want to get done.
No matter what happens around you,
You will stay focused on your task and the goals you want to achieve.
And notice how you are not distracting yourself either.
In fact,
You are in a complete state of flow.
Your thoughts and feelings are supporting you in getting your things done.
Your mind is calm,
Relaxed and focused.
Nothing or no one can disturb you right now.
You are on a mission.
A mission to achieve your goals and get the relevant things done.
And I will let you stay in this space for a little bit of time.
Absorbing this state of mind.
Being completely sharp and laser focused on your tasks and the goals that you want to achieve.
And soon I will come back to you and we will continue the training.
When you are done listening to this session,
You will notice that your focus and concentration will start to increase gradually.
And you will find that each time you listen to this session,
The more your focus and concentration will improve.
The more you mentally train your focus and concentration,
The more focused and concentrated you will become.
And from now on you will experience that it will get easier and easier for you to reach a state of flow and be completely laser focused on your tasks and the things that you want to get done.
And it will just happen completely automatically without you having to do anything for it to happen.
It will just happen just like that.
It will happen automatically and effortlessly.
From this moment you will discover that you will become better and better at focusing on the relevant things in your life and get the right things done.
This means that going forward you will know exactly how to approach your tasks and which steps you need to take in order to achieve your goals.
You will simply be focusing on getting the right things done.
Accomplishing the right tasks.
Going forward you will notice that you will become better and better at focusing on only one thing at a time.
Because you know that in order to accomplish your tasks and get the relevant things done,
You will need to focus on only one thing at a time.
Multitasking is not going to make you achieve your goals any faster.
From now on you will become much more aware that the way forward is to focus on only one task at a time and get that done.
And when you are done with that task,
You will move on to the next task and get that done.
Step by step you are going to experience a steady progress towards achieving your goals.
And you are going to experience how great it feels each time you accomplish a task,
One at a time.
And you will find that it will just happen completely,
Automatically and with no effort.
Gradually you will notice that you will become better and better at being deeply concentrated and present in your work.
And you will discover how great it feels to be completely immersed in what you are doing.
And in time to come you are going to focus on building sustainable habits for yourself.
Habits that will help improve and train your mental focus and concentration on a regular basis.
Perhaps you might even find yourself locking special slots in the calendar for when you are going to mentally train your focus.
And just picture right now how you are going to create a working space that motivates you to stay focused and productive,
Perhaps by using behavioural design hacks.
Should you encounter days where you feel a bit unfocused,
You will trust that it is only temporary and that all you need is to take a break.
And when you return from your break,
You will experience how you can zoom in on your task easily and effortlessly.
And before you know it,
You will find yourself tapping away on the keyboard.
Reading those pages quicker than ever or working on that goal that you want to achieve,
Completely immersed and engrossed.
And I will give you a little bit of time to be where you are right now,
Integrating my suggestions deeply in your subconscious mind.
And then shortly I will come back to you and we will travel back to a conscious state together.
But in a moment I am going to count from one to three and when I say three and not before,
You can open your eyes and you are back in the room feeling calm and ready to work on achieving your goals,
Fully focused and completely concentrated.
One,
Your body starts to get heavier and you are slowly returning to the room where you are right now.
Two,
You can begin to move your body a little bit,
Stretch your neck from side to side,
Move your toes and fingers.
And three,
You can open your eyes,
You are back in the room feeling calm and ready to work on achieving your goals,
Fully concentrated and with a laser focus.
