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Basic Info about Focus Meditations
Basic Info about Focus Meditations
When to Use Focus Meditations
When to Use Focus Meditations
If you live with PTSD and Anxiety Disorders
If you regularly experience panic attacks and regular Fight/Flight/Freeze activation
If you have ADHD
If you have trouble calming a racing mind
To strengthen mental stability
To increase brain plasticity when feeling "stuck"
To form new neural pathways when the old ones aren't helpful or part of our reaction to activation. Our reactions get stronger over time and can become quite rigid. Focus meditation helps form new neural pathways which open the opportunity for building new responses.
For Depression when you are in an active depression: brooding, ruminating, churning the same thoughts over and over.
How FOCUS Meditations Helped/Helps Me
How FOCUS Meditations Helped/Helps Me
Use this link if just beginning working with meditation. If you don't have Insight Timer Click Here to download the FREE app *choose the free version* Then open the link above,
use this regularly to calm an overactive/reactive amygdala
use before any stressful situation
use to interrupt the amygdala when activated
use to interrupt the racing mind
use to gain greater ability to focus
builds brain plasticity
increases ability to self regulate
use a different focus meditation for active depression - click here
Use this meditation to balance the mind, increase focus and attention, and most importantly to interrupt the signaling from the amygdala so that you can bring your system into CALM. This is my version of one from the NMI page on insight timer and also on this page.
Music: Powerful Meditation Music for Concentration and Focus by Meditation and Healing on YouTube
Once you know the focus points of the brain for "Dancing the Cingulate," you can use this anytime and anywhere, whenever needed. Taking even 3 minutes in the bathroom switching focus from the front "third-eye" point, to the back, moving through the center of the brain, will bring some degree of calm to your mind and body.
This is a CRUCIAL tool for people living with PTSD and Anxiety Disorders.
USE THIS as a FIRST STEP to taking the reins of your mind! Go to the What it Helps and choose which issue you are facing for more information.
This focus meditation uses imagery of the tree of life; drawing energy up from your roots and down from your limbs and leaves, allowing them to mingle, grow and connect you with the vitality of life.
Music: Golden Blossom by Buddha’s Lounge on YouTube
This Meditation anchors you into your stable, rooted self using the vagus nerve; balances the mind through bi-laterall focus and bi-lateral touch
Music: Vagus Nerve Stimulation by Narayanjot Records on YouTube
More Examples of the Variety of Ways You Can Use/Connect with Focus Meditations
We are all unique and what captures the attention of our brain is different for all of us. Experiment with your senses and see which engages your mind fully. Try focusing by repeating a mantra over and over. Try focusing with looking at an image and focusing on all the detail you can take in with your eyes. Try focusing by listening to birds, music, frogs - whatever you like to listen to. Try focusing by smelling deeply a particular scent. Try focusing by placing a mint, or something you enjoy tasting, in your mouth and focusing only on that sense. Try focusing by stroking your arm with the back of your hand, fully focusing on that sense of touch, or a bilateral gentle tapping on the legs.
Search and try some of the other Focus meditations, on the NeuroMeditation Institute page on the Insight Timer app above, to find one that you connect with. Imagery and focal point matters. IF you don't connect with one, try a different type of focus.
And/or take on of the free minicourses offered by the NMI through the link below.
Basic Flow of All Focus Meditation -
Find the target that works best for YOUR brain. This varies for every person, so play with various routes and notice which you connect with best.
Step 1: Choose a target
Step 2: Place ALL of your attention on the target
Step 3: When your mind wanders (and it will) JUST NOTICE
Step 4: Return your attention to the target
I highly recommend taking any course you can afford through the NMI. These are short courses which will give you an introduction to NeuroMeditation and each Style. Once you know which style(s) you need most take the course for that style... or take them all - you won't regret it!
Movement Meditations For FOCUS
Using Movement Meditations for FOCUS
Using Movement Meditations for FOCUS
Go to the Movement Meditations page for video examples of five postures from Tai Chi and Qi Gong traditions. You can use any of them as a focus meditation by focusing solely on the movements or on one aspect of them.
For more detailed info on using FOCUS Meditations for various specific issues
Go to the What Does it Help page and select the issue(s) you are working with
The Vagus Nerve & Polyvagal Theory
What are the Vagus Nerve and Polyvagal Theory & Why do they Matter to YOU?
What are the Vagus Nerve and Polyvagal Theory & Why do they Matter to YOU?
Go to the Vagus Nerve and Polyvagal Theory Page for images, links and More Info
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