10 Exercises in Focus


A photo of The Thinker by Rodin located at the...

Image via Wikipedia

The following are just few small exercises, which can help you to focus and quiet the unnecessary stream of associative thoughts (associative thoughts are not an enemy, but we often identify ourselves with the results they make), to focus a little more on ourselves as individuals, and to our relation with the world who surrounds us. Through some simple exercises as those below, we can focus ourselves and attain greater understanding and purpose to our existence.
Seek for what lies inside of you, without too much external references. Seek for a natural balance in yourself, and then you will have the possibility to develop a creative focus on your place in the world of which we are part.

 

THE EXERCISES

To perform these exercises choose a place where you will not be disturbed by anyone or anything. Empty your mind from the daily events or concerns. The only thing you have to do is to focus completely on the exercises, trying to be settled in the moment as best you can. It’s not easy, but it’s possible! Mind will wonder, struggle, thoughts and concerns will arise and you will loose that focus; when this happens begin the exercise all over again. Repeat each exercise several times, until you can perform each each of them completely without loosing your train of thought.

Here are the exercises:

Exercise 1:

1. Close your eyes and relax, clear your mind of chatter and worldly thoughts,
focus on the exercise only
2. Explore your surroundings using your sense of touch
3. Listen to all sounds around you
4. Notice the different smells around you
5. Notice all three senses at the same time
6. Open your eyes

Exercise 2

1. Choose a piece of fruit
2. Close your eyes and clear your mind of chatter and worldly thoughts, focus on the exercise only
3. Begin by feeling the fruit
4. Smell the fruit
5. Take a bite of the fruit
6. Continue eating the fruit
7. Focus on the sense of taste with each bite
8. After your finished with the fruit, reflect on the eating of the fruit from beginning to end
9. Open your eyes

Exercise 3

1. Choose an object
2. Relax, close your eyes, and clear your mind of chatter and worldly thoughts,
focus on the exercise only
3. Re-create the object in your mind
4. Focus on each part, notice everything, using all senses
5. Describe each quality in natural terms
6. Imagine changes using natural qualities
7. Reflect on this process from start to finish
8. Open your eyes

Exercise 4

1. Relax and close your eyes and clear your mind of chatter and worldly thoughts,
focus on the exercise only
2. Become aware of your physical body
3. Become aware of the earth
4. Establish a connection with the center of the earth
5. Drain out tension and foreign energy
6. Bring up energy from the earth
7. Open your eyes

Exercise 5

1. Relax and close your eyes and clear your mind of chatter and worldly thoughts,
focus on the exercise only
2. Discover the edges of your physical body
3. Expand the edges to 18 to 24 inches
4. Experiment with the expansion
5. Shrink back to original physical size
6. Reflect on this process from start to finish
7. Open your eyes

Exercise 6

1. Relax and close your eyes and clear your mind of chatter and worldly thoughts,
focus on the exercise only
2. Envision a field of energy through and around your body
3. Notice the color/s and quality of the energy
4. Feel the energy moving through you out word
5. Reflect on this process from start to finish
6. Open your eyes

Exercise 7

1. Relax and close your eyes and clear your mind of chatter and worldly thoughts,
focus on the exercise only
2. Get a sense of your spirit body
3. Scan and notice every aspect of visualizing you spirit body
4. Direct energy to missing areas, brighten dense ones
5. Expand or contract as necessary
6. Reflect on this process from start to finish
7. Open your eyes

Exercise 8

1. Relax and close your eyes and clear your mind of chatter and worldly thoughts,
focus on the exercise only
2. See, sense, or feel your spirit body
3. Acknowledge the state you are currently in
4. Postulate the change or desired effect
5. Identify the quality you need
6. Find something in nature with that quality
7. Color your spirit body with the quality of the natural image
8. Reflect on this process from start to finish
9. Give thanks to the spirit that moves through you
10. Open your eyes

Exercise 9

1. Relax and close your eyes and clear your mind of chatter and worldly thoughts,
focus on the exercise only
2. Picture your spirit body
3. Define the edges and color of your spirit body
4. Imagine a waterfall and pool
5. Bathe and drink to purify and cleanse
6. Reflect on this process from start to finish
7. Give thanks to the spirit that moves through you
8. Open your eyes

Exercise 10

1. Relax and close your eyes and clear your mind of chatter and worldly thoughts,
focus on the exercise only
2. Step out of your body and turn around
3. See your body in front of you
4. Decide on and make changes
5. Turn around and step backward into your body
6. Feel the changes
7. Return to normal when you wish to
8. Reflect on this process from start to finish
9. Open your eyes


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About mr Sarmoung

Andrea Dandolo je pisac i istražitelj razvoja svijesti i duhovnosti uključen u razotkrivanje drevnih učenja s ciljem olakšavanja unutarnjeg razvoja ljudskih bića. Jedan od načina kojima se time bavi je i kroz blog koji je preveden na engleski, španjolski i od nedavno hrvatski. Od rane mladosti je u svijetu duhovnosti i rada na sebi sudjelujući u radu grupa koje potječu direktno od Gurdjieffa, tj koje su bile vođene od strane samog Gurdjieffa U skladu sa drevnim znanjima, naglašava razvoj svjesnosti kao primarno sredstvo za psihološku transformaciju i duhovnu osvještenost individualaca. Karakteristike sistema koji predlaže su jednostavan jezik i moderni prijevod drevnih učenja kao i njihove praktične primjene u svakodnevnome životu. Njegov blog čitaju ljudi iz svih krajeva svijeta. Samorazvoj je ne religiozni i ne dogmatski put; sastoji se primarno od naprednog dostizanja viših stanja svijesti, p prisustva i konačno od ostvarivanja svoje prave intimne prirode, koja je poznata u mnogim tradicijama pod imenima poput esencija, duša, biće. Kroz takav razvoj individualna osoba ulazi u nove dimenzije svijesti koje mu omogućuju da vidi stvarnost sakrivenu iza iluzija. To mu omogućuje kreiranje osobnosti neovisne i otporne na vanjske situacije i vanjska uvjetovanja. Posljedice takvog razvoja su oštra inteligencija, izvanredni kreativni kapaciteti, ravnoteža i smirenost u svakoj situaciji i stabilno stanje višeg stanja svijesti koje je poznato u drevnim tradicijama pod nazivom “buđenje”.
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