In this guided audio session, Mayur Bardolia (North Star Angel / Northstar Engine) teaches a mindfulness exercise designed to dramatically boost alertness, concentration, and situational awareness. The practice draws on techniques used by ancient martial‑arts masters and involves a progressive expansion of visual, auditory, and kinesthetic perception while maintaining a calm, focused state. The full‑length version walks the listener through a step‑by‑step routine: (1) sit comfortably with eyes open, focus on a fixed point above eye level, soften the gaze to broaden peripheral vision, (2) notice breathing becoming automatic, (3) expand hearing to capture ambient sounds, (4) conduct a body scan of temperature, tension, and movement, and (5) integrate all three senses into a unified state of heightened awareness. The speaker emphasizes regular practice for effortless mastery and suggests using the exercise before meetings, business deals, dating, reading, or any activity requiring focus. A condensed version lasting under two minutes is also provided, mirroring the same sensory sequence but in a rapid format. The session concludes with encouragement to adopt the practice for improved concentration and calm awareness.
Chapters
Welcome to the exercise to increase your alertness and concentration dramatically and easily. This is Mayur Bardolia from North Star Angel. This exercise is called. The heightened state of awareness done by ancient masters of martial arts. You're going to do this exercise on a regular basis so that it becomes effortless for you. And when you do this, You will notice that your senses are completely open, and you be aware of what's happening within and around you. You will be more still and calm, with a sudden increase in your concentration on things in front of you. You will see many things. That you never noticed before, but you will not be distracted. You will hear many voices around you that you never paid attention to, but you will be under control. You will pay attention inside your body. I highly recommend you to do this exercise before you go for a meeting, business deal, dating, etc. You will be able to pay attention to everything they say and the way they speak. You will also pay attention to a minute difference In others' body language, you can also do it when you want to relax. You can do this exercise before you read, or you can do it when any specific activity that requires attention. By doing this exercise, your key senses. Visual, auditory, kinesthetic will be opened. You will see many things that you never noticed before, but you will not be distracted. You will hear many voices around you that you never paid attention. But you will still be under control. So I'm going to share a script of exercise here, and you need to understand the steps of doing this exercise on your own. Initially, you may need to listen three to four times to understand. And that's fine. You will be able to do easily after a few efforts. Or maybe you can ask someone to speak up for you, and you follow the instruction. So here's the script. You do not need to close your eyes. This exercise is done best. When your eyes are open, so as you are ready to learn this heightened state of awareness now, just sit somewhere comfortably, or you can still stand up if you want to. And I would like you to just focus all of your attention on a point. Somewhere above eye level, maybe where the ceiling and the wall meet, or a corner of the room. And I want you to find a specific point that you can focus all of your attention on. So you're beginning to feel all your focus narrowing down like a tunnel vision on this one specific point. Focus every ounce of your concentration now. Try and make out every little bit of detail. That you can get a hold of. Now you will realize as you're doing this that it actually takes a lot of efforts to do this. So when you're ready, just allow your eyes to relax. Keep looking at the point. But your eyes will begin to soften, and as they relax the muscles in the eyes, you will notice that your vision tends to expand. You can see more of the room that you are in. Keep your eyes focused there, but you still see other things. Maybe ceiling, the walls, corners of the room, the color of the carpet or the floor. And as you continue to relax with your eyes wide open, you will notice that your vision tends to expand all the way around you. Allow it to expand so that you can almost get a sense of knowing what it would be like to see through the eyes in the back of your head. Notice at some point your breathing just relaxes even more. Whilst your vision expands and you're totally aware of the outside world. As soon as your breathing becomes automatic and calm and relaxed, you can bring your eyes down to normal eye level, only as slowly as you maintain this. Heightened state of awareness, seeing everything around you. Now, as you are doing this, I would like you to go ahead and pay attention to your ears. Now, your ears are like A sonar device. And I'd like you to pay attention to all the little sounds that you can hear. First will be the sound of my voice. Perhaps you can hear some background noises in the house or outside in the streets. Or in the garden outside where you are. Begin to expand your hearing so that the more you hear, the more you become aware of your own sight and vision. Vision and hearing blend together. That's right. And now turn your attention towards your feelings. Notice every single movement inside your body. Notice that one of your hands is slightly warmer or heavier than another one. Find out which one. Maybe your neck is a bit tense, and your legs might be lighter than your body. Pay attention to every single muscle movement in your body. Maybe you can feel which muscle is tense and which one is relaxed. Now allow all of your attention to focus on the 3 senses at the same time. So you see everything around you, and as you see it, and you get a sense of what it would be like if you Feel like touching it, and at the same time, you're hearing the sounds, and all of the sensations blend into one. You are totally connected to everything around you. If there are people in the room. You can be connected to them too. A sense of total awareness, calm awareness, and relaxed awareness. In time, the thoughts inside your mind will stop altogether. For now, just enjoy this state. And know that you can come back to this at any time that you wish to. This state is also a state of heightened awareness. I hope you enjoyed this. Now people have noticed the dramatic change after doing this exercise. I know it was way longer. I really wanted you to understand the steps involved to do this exercise effortlessly and elegantly. And if you think it's too long to follow, well, I have the same exercise, but it's a shorter version and quicker than what I just shared with you. But I strongly recommend you to do the exercise. That I shared with you earlier, and once you understand fully, then only do the shorter version, or else you may not be able to get the best result. So let's do the same exercise in just less than two minutes, or probably in just less than a minute. So follow the instructions that I share with you. Step one, just sit comfortable. Focus your eyes on a point right up to the midpoint in your forehead. Focus your eyes like a peripheral vision. And stare straight ahead. Focus on a point and wait until your eyes begin to soften. Now notice the shift in your breathing. And as soon as you notice that first shift in your breathing, you can bring your eyes down and look straight ahead. Notice what you see around you. Listen to every single word, voice, or noise. Now shift your focus inside your body, such as shoulders, legs, arms, neck. Your back, and feel every single muscle movement. Now close your eyes and open your eyes and focus again on what are the things and people around you. Listen to each voice and feel everything. Inside your body. End of the exercise. So there you go. So you can do the same exercise in five minutes or one minute, and this exercise has helped so many people to increase their concentration dramatically. I hope you enjoyed this exercise and get the benefit out of it. Thank you very much for listening. Bye for now. It's Mayur Bardolia from Northstar Engine.
