Guided Meditation: Use Distraction to Hone Your Focus

In this week’s directed meditation, the mind -making teacher and designer Toby Sola show us how we can use us that engages us to strengthen and faster our attention.

It seems anti -intuitive, but deliberately In tuning The thing that is disturbing, you can, in fact, help to strengthen your ability to focus.

In today’s guidance practice, meditation teachers were introduced by Toby Sola, which they call “concentration algorithm”. This exercise will help you identify what kind of sensory experience you are naturally attracted to, and then give you a single structure to focus on it, so that you can get deep concentration.

Note that this meditation includes long breaks of complete silence as part of the practice. If you want more time, feel free to stop recording as you go.

Use disturbances to focus your attention

After each paragraph, stop and follow the guided meditation script below. Or listen to audio practice.

1. In this meditation, we will find what I want to say to the “concentration algorithm”. Take a moment to drag and settle in it. You can open or close your eyes to today’s meditation. Find your attention to the breath. No need to breathe in a particular way, just breathe at a natural speed. See the wind coming inside and out of your nose. See extension and contract in your chest and stomach. If your focus is wandering towards ideas, sounds, or other experiences, that’s fine. Allow disturbances in the background of your consciousness. Then, gently bring your attention to the breath.
2. Now take a moment to check in. What are you most engaged in? Was your neighboring lawn grass, and you were engaged with the sound of a moor? Or were you engaged in ideas? It is not necessary to be exact, just estimate.
3. Which of the following categories best describes you the most bothering you? If you had to guess, what were you most engaged with? In what category does it fall? The options are: in addition to breathing, mental image, mental conversation, and physical emotional feeling, voice, physical sensation.
4. Now let’s have switch techniques. For the next little, pay attention to what you were most bothered by. For example, if you engage with sounds in your environment, pay attention to the sounds. Or if you are engaged in the burst of mental things, listen to these people carefully.
5. Sometimes, when we go to focus on it, the experience can sometimes end. For example, you focus on the voice of your neighbor that they cause their lawn to grass, but then they stop cutting the grass. It is also very common in mental pictures and mental conversations. We can see the sparkle of mental things or the shine of mental images, but when we try to pay attention to them, they enter like mice when a cat enters the room.
6. Here is a test of meditation trade and a real trick: If you go focus on it, an experience ends, that’s fine. Just pay attention to this kind of comfort. For example, if a sound disappears, focus on silence. If mental things disappear, just pay attention to the mental silence. If the mental images disappear, pay attention to the empty mental screen. If you remember that you can always focus on a similar comfortable state, you will always have something to focus. Keep it in mind because you keep focusing on what you remove from the breath.
7. Let’s check again. Since the switching technique, what are you most engaged in? Remember, you can choose from sound, physical sensation, mental conversation, mental image, or physical emotional feeling.
8. Let’s switch the technique for the last time. Pay attention to what was bothering you the most. And if it stops, just pay attention to the same comfortable state. For example, focus on emotions in the body, unless they refrain, in which case you will focus on emotional peace. Or focus on your mind, until it refuses, in that case, you focus on mental silence.
9. Before we wrap up, apply for a moment to reflect. We focused on some things today. What was the easiest to focus? It has no right or wrong answer, we are just looking for and to know our minds. Remember what was the easiest to focus, and the next time you meditate, focus your attention.
10. This is how the concentration algorithm works. This helps us to discover what kind of sensory experience we are attracted to, and then provide us with a structure to focus on it, so that we can get a deep concentration quickly.