20 Minute Meditation: Mental focus
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Video Transcript by Minute
00:23
hi
00:23
Liam here from bodymindtapping.com
00:27
today we're going to work on mental
00:28
focus
00:30
mental focus is one of those things
00:32
there's a million ways to work on it
00:34
because it's used
00:36
in literally everything we do in life
00:39
although i will say while most people
00:43
think that they work on mental focus
00:45
every day
00:46
what they don't realize is that actually
00:48
their attention is constantly shifting
00:51
around from one thing to another and
00:54
it's doing this according to
00:55
all of their fears and desires in the
00:58
moment
01:00
when you truly practice mental focus
01:03
mental focus becomes about sustained
01:07
choice your ability to make a choice
01:12
that's where all your power is but most
01:15
people
01:16
don't ever sustain any one choice for a
01:19
period of time
01:20
and the reason you don't is because
01:22
whenever you sustain a choice
01:24
for a period of time
01:28
you bump up against the walls of your
01:29
personality's limitations
01:32
the personality doesn't like this so it
01:34
usually makes you pretty uncomfortable
01:36
but the real practice of meditation
01:39
is sustained choice we either
01:43
choose to focus on our breath and when
01:45
our mind comes in to take us away we
01:47
return to it
01:49
in this case we're going to choose to
01:51
focus on a specific
01:52
word but it really doesn't matter what
01:55
you focus on
01:56
whenever you pick one thing and you
01:58
sustain that choice
02:00
you create a split between the part of
02:03
you that can choose
02:05
and the part of you that's trying to
02:06
take you away from that choice
02:09
the part of you trying to take you away
02:11
from that choice is your personality
02:14
and so when you practice in this way you
02:17
actually come to see the difference
02:19
between you the real you and your
02:23
personality
02:25
this is huge it's game changing
02:28
but very few people will ever
02:32
do the work necessary to make that split
02:35
apparent so i invite you to do that
02:39
today
02:39
i know the majority of people will
02:42
probably
02:43
quit this video within a few minutes
02:45
because you actually have to do some
02:47
work
02:48
but those of you who are willing to
02:50
stick it out
02:51
those of you who will do it it'll be
02:53
less than 20 minutes
02:54
you can handle anything for less than 20
02:56
minutes
02:58
those of you who choose to stick it out
03:00
are going to learn something very
03:01
important about yourself
03:04
so here's how this is going to go you're
03:06
going to pick
03:07
one word it can be literally anything
03:11
i think i'm going to pick something
03:13
pleasant but it doesn't matter
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it really doesn't what's important is
03:17
your focus
03:19
but if you're religious you could pick a
03:21
deity name or you could pick some
03:23
spiritual principle from your path
03:25
uh if you're not religious you could
03:27
just pick some quality of humanity that
03:30
you hold in high regard
03:31
maybe it's unselfish love or
03:35
unconditional acceptance
03:39
i would maybe remove the word
03:40
unconditional
03:42
but pick something something that is
03:46
that is meaningful to you
03:48
or something that isn't meaningful to
03:49
you it doesn't matter but pick something
03:51
and you're not going to change it midway
03:53
through
03:56
and you're not going to turn it into a
03:57
contemplation so you're not going to be
04:00
thinking about that word
04:03
you're just going to be thinking that
04:06
word
04:07
so if you pick something like love
04:09
you're not going to start expounding
04:11
on all the different expressions of love
04:14
that's not what this is about
04:16
it's about picking that word and just
04:19
staying with it
04:21
your brain is not going to be
04:23
entertained it doesn't need to be
04:24
entertained
04:26
it needs to be stabilized
04:30
so on the inhale you're just going to be
04:32
silent
04:33
on the exhale in your mind you're going
04:36
to say the word
04:39
then at the bottom of the exhale you're
04:41
going to fall silent
04:43
and you're just going to be silent again
04:44
for the entire inhale
04:46
and then on the exhale you're going to
04:48
say the word again and you're going to
04:50
do that
04:51
until i end the video it'll be less than
04:53
20 minutes
04:54
let's see how much time do we have yeah
04:57
we're talking like less than 15 minutes
05:00
you can do this all right let's begin
05:05
still your body get yourself comfortable
05:10
your spine should be relatively straight
05:12
so it might help to lift your shoulders
05:14
up
05:15
and back and then just drop them
05:21
allow your eyes to just sort of fall to
05:23
a spot on the floor
05:25
or if you're sitting at a desk just a
05:27
spot in front of you somewhere
05:29
you're just going to kind of keep them
05:30
still and out of the way
05:35
then take the word you've chosen pick
05:37
anything
05:40
and put it on the screen of your mind
05:43
that's the word you're going to say on
05:46
every exhale
05:48
and on the inhale you're just going to
05:51
be
05:52
the person waiting to say that word just
05:55
quietly
05:56
patiently waiting for the exhale where
06:00
you say that word
06:03
okay it's that simple let's begin
07:33
sustain your choice
07:41
give everything you have everything you
07:44
are
07:45
to your choice
09:57
sustain your choice as if you've always
10:00
been doing this
10:02
and as if you always will be doing this
10:08
step into the eternity of your choice
13:50
some of you should be noticing an
13:53
orderly peace
13:56
that's starting to come to your body
14:02
this is not a product of the word you've
14:04
chosen it's a product
14:06
of sustained choice
14:11
notice the feelings of your body as you
14:15
breathe in quietly and exhale saying
14:17
that word in your mind
14:34
this is the beginning of order
14:37
if you were to continue another 15
14:40
minutes or so
14:42
you would start to feel a charge
14:44
accumulating
14:47
you'd become a container for that piece
14:53
like a battery almost something to think
14:58
about today
15:01
let's end our session
15:05
but as you go forward today notice
15:09
how your attention is just drawn so
15:12
quickly from one thing to the next
15:15
and how little choice is actually
15:17
involved in that process
15:20
and spend a little time today
15:24
choosing you know
15:27
maybe you're washing the dishes
15:30
you could make a decision to focus on
15:33
just one thing
15:34
while you're washing the dishes or
15:38
just really focus on washing the dishes
15:41
and don't allow your mind to wander
15:46
make some choices today and sustain them
15:49
and see what that does to your moment
15:53
okay i wish you all the best day of your
15:56
life
15:58
thank you have a great day
