A ~10-minute guided meditation led by Ruwan Meepagala (published via Vishen Lakhiani/Mindvalley) designed to develop "laser focus" for work. The practice instructs sitting at your workspace, relaxed nasal breathing, progressive relaxation of abdomen/ribs/diaphragm, and a visualization sequence centered on the third eye: observe the blank inner canvas, create a spot of white light, expand it, condense it into an intense laser-like spotlight, then re-expand—using this shifting spotlight to train selective, sustained attention. The session concludes with an intention-setting prompt about the next task and a final breath.
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This meditation is for developing laser focus for work. It's best done sitting at your workspace so that you can bring the focus of this practice directly into your next task. Find a comfortable position, Close your eyes and breathe only through your nose. Notice how it feels to breathe in and out of your nose and see if you can make your breathing even more effortless. See if you can breathe in a more relaxed way. This might seem paradoxical, but the more relaxed your body can be, the more attention you'll have to be focused. Distraction often occurs when the physical body is uncomfortable. So by breathing in a more effortless way, by inciting the body to relax, it'll be much more easy to focus on what's in front of you. Notice the feeling in your abdominal muscles. Can they release even more tension? Can they become even more relaxed? You can visualize your diaphragm, the sheet of muscle at the bottom of your lung cavity. Can your diaphragm become even more relaxed, allowing more air in every breath with even less effort? Notice the feeling in your ribs, can they expand with each inhalation with even less effort, allowing more air in each breath while also being more relaxed? Now bring your attention to your third eye, the space in the center of your brow. Notice how this part of your body feels and see if you can breathe into this space. You can visualize light or energy or even air entering and leaving your third eye space with each and every breath. Breathe into your third eye and you may begin to notice that you feel some sensation here. Continue breathing with your attention on your third eye space. Now, while keeping your eyes closed, look at the back of your eyelids, the literal darkness in front of you. Observe this blank canvas. Observe this void, this darkness, and notice how you feel. Continue breathing into your third eye while observing the blank canvas, the emptiness, the darkness in front of you while still remaining relaxed. Now with your mind's eye, with your imagination, visualize a beam of light shooting out of your third eye to make a spot of light in the center of this darkness. Breathe into your third eye and visualize this spot of light becoming a little brighter, a little stronger. This is the light of your attention, illuminating what you pay attention to within the darkness. Now imagine this spot of light becoming a little wider, becoming bigger, stretching out, illuminating more and more of the darkness in front of you. You continue to Breathe. Giving power to this light, allowing it to be brighter, A pure, bright white light, expanding bigger and bigger, until eventually this white light covers the entire canvas till all you can see is bright white light. As you continue to breathe into your third eye, remaining relaxed. Now visualize the light condensing. Visualize the spotlight becoming smaller so that darkness reappears in your periphery. It's becoming smaller, but it's also becoming denser, stronger. We're condensing this light into a smaller and smaller, even more powerful spotlight. This spotlight concentrates smaller and smaller to its original size. A spot of light right in the center of this darkness. A powerful, bright white spot of light in the center of the void. Now condense it even more, even tighter, even more dense, allowing this spot of light to become more like a laser beam. A powerful, condensed spot of light that can penetrate through anything, that can pierce through any darkness, through any material, through any. Any confusion or illusion. A powerful, warm beam of light. Now allow this laser beam to expand again into the original spotlight. While still maintaining its strength. You have the ability to modify the strength and the breadth of your attention. As long as you maintain your attention in this way, you will not get distracted. For anything you point your attention to will become illuminated. Anything you focus on will become more interesting, revealing more of itself, allowing you to discover anything that is important. The more you pay attention, the easier it is to focus. The more fun it is to focus, the more enjoyable it is to focus in this way, allowing you to create more quality in your work in less time. Now bring your attention back to your body, back to your breathing. Notice any sensations you feel in your third eye, maybe pleasant sensations. Notice the state of your body, ensuring you're still breathing in the most relaxed way. And before we close our practice, think to yourself about what you're about to work on. How do you want it to feel? How do you want your attention to be placed? Placed on this task at hand? Now take one final big inhalation through your nose and exhale it out of your mouth. And when you're ready, you can open your eyes and get to work.
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