Question
Hi there,
I,m sonia 28 years old I,d like to know about that am ESL student and want to focus on listening but its very hard to me because after one minute listening my mind thinks some other thoughts. what I do for this how I can focus on just listening.
Plese let me know Yoga exercise for mind focus I appreciate that.
Thanks alot
Sonia
Answer
Hi Sonia,
I feel that you are not grounded, relaxed and centered enough before you begin to meditate. This is not a yoga exercise but one that I have developed that helps me and others relax our body and mind. From what I gather in your question, you are not interested in doing journeys but are interested in what I call a denial based meditation, that is, you are only interested in calming your mind during the meditation. The exercise that I am giving you will be part of a book that I am writing on self-empowerment tools using meditation/visualization as a stepping stone. Now here is the exercise.
1-Breath: Once you’re comfortable, bring your conscious awareness to your breath. Feel yourself breathing in and out, inhaling and exhaling, becoming aware of how your body feels when it is breathing, breathing deeply into your diaphragm. (Pause to allow three or four breaths) Now focus on your breath by slowly breathing in through your nose to the count of four and slowly exhaling through your mouth also to the count of four and continue to do this a few times. (Pause again to allow three or four breaths)
Now slowing down again, inhale through your nose to the count of four, hold your breath to the count of four, and then exhale through your mouth to the count of four and hold to the count of four and then repeat the cycle. (Pause) You can keep repeating this cycle or if you so desire, you might want to lengthen your counts or shorten them if you feel strained. Let yourself feel and be aware of your breath and how it feels to your body.
If you feel like it you may also reverse this cycle, that is, breathing in though your mouth and out through your nose, or you can just breathe through your nose or your mouth; it really doesn’t matter, do what feels comfortable for you as you focus on your breath. (Pause for two to three minutes) Now allow your breathing to return to its natural rhythm, to what is comfortable for you. (Short pause)
2-Grounding: Now bring your consciousness to your feet, wiggle your toes and feel them move. At this point visualize yourself ankle deep in water, it can be at the sea, lake, stream or wherever you imagine. (Short pause) Now imagine yourself wiggling and moving your feet, feeling them sink into the sand beneath the water and connecting you with the Earth. If water doesn’t feel comfortable for you, then visualize yourself as a tree and feel yourself putting down roots from the bottom of your feet, into the Earth as deep as you feel you need to go to feel connected to the Earth. Feel a deep sense of peace coming over you now as you connect with the Earth. (Pause)
3-Relaxing the body: Now that you’re grounded, bring this Earth Energy and the feeling of peace and relaxation up into your feet, relaxing your feet, ankles and calves, feel them relax (Short pause) As you feel the energy flowing up from the Earth and into your feet, at the same time, allow your mental thoughts, cares and worries to flow down through your body, into your feet and then into the Earth. (Short pause) Now allow this energy to move up to your knees, feel them relaxing. (Pause) Now slowly moving up to your thighs, feel them grow limp and heavy as they relax. (Pause) Now moving this energy up to your hips and feel your hips relax, feel you whole lower body relaxing and connected to the Earth. For now, let your thoughts and cares of the day flow down through your body and into the Earth as you feel this peaceful and relaxed energy moving up into your body. (Pause)
Now, allow this energy to move slowly up your back, your spine and feel your back relax. (Pause) Moving slowly now all the way up your spine to your shoulders, move your shoulders slightly and feel them relax. Feel the tension and anxiety that you are holding there dissolve and drain down through your body and into the Earth. (Pause) Feel your back and shoulders relaxing, growing lighter and heavier at the same time and becoming peaceful. (Pause) Now bring your awareness to your neck, move your neck and head slightly, feel the tension in your neck and jaw, move your jaw, yawn if you like and feel your neck and jaw relax and release the energy they are holding. (Pause)
Take a few deep breaths and just let your thoughts and worries go for now, feel them flowing down though your body and into the Earth. At the same time feel the Earth energy moving up your body relaxing it, and feel your body connected to the Earth (Pause) Now relaxing your mouth, your lips, even your teeth are relaxed. (Short pause) Your cheeks, your face, your eyes and eyelids are relaxed. (Short pause) You’re feeling at peace, drifting deeper and deeper into total relaxation yet conscious and aware. (Short pause) Now slowly moving your awareness up to your forehead, scalp and even your hair, and allow them to relax. (Short pause)
Now moving down the back and side of your head, relaxing your ears and moving into your neck and down to your shoulders again, feeling them relax even more (Short pause) Now moving your awareness down into your arms, feeling your arms and elbows relax. (Pause) Now moving down further to your wrists and hands, to your fingers and even your fingernails are feeling relaxed. Feel your hands and arms growing heavier and heavier yet lighter at the same time as they relax. (Pause)
Now feel your whole body relaxing as you go deeper and deeper, feeling more at peace and in tune with your body. (Short pause) Now bring your awareness to your internal organs, your brain, your lungs, liver, kidneys, spleen, intestines, and as you do, feel them also relax. (Pause) Now slowly scan your body and if there is any part of you that still doesn’t feel relaxed, simply bring your consciousness there and allow it to relax. Now bring your awareness to your heart, your Heart Centre. Feel it beating, feel its rhythm as it pulses with life. Feel the life force of the blood as it flows from your heart to all parts of your body and then back again to your Heart centre. Now take a moment to be with your body, feel the energy flowing though it. Now feel the love connection between the Earth, your Body and your Heart Centre. (Short pause)
4-Centering: Now with your physical body relaxed, you’re going to leave your Heart Centre and begin your journey. Now slowly move your awareness up to your third eye, located behind and slightly above your eyes and between your ears in the middle of your head. Feeling safe, secure and at peace, resting comfortably and relaxed. (Pause)
This concludes the Breath, Grounding, Relaxing and Centering. If at this point thoughts do come up, simply ask them to wait until you are finished or ask them to join you in your quiet time.
Hope this is of help,
Reed
