Today's Exercise: Follow along with the attached Guided Meditation Audio & Perform Focused Meditation for 15 minutes. 

 

Important: I would like you to grab an object around you that you don't mind gazing at for a bit. We will be using this object for today's Focused Meditation so be mindful when picking this object. This object could be a candle, flower/plant, painting, the sky, etc.)
 

Focused Meditation: In this technique we will use our concentration to focus on an object. It could be as simple as gazing at a crystal, candle, flower/plant, etc. It is just full focus on whatever that object is and being present and mindful of how it interacts with all of your senses. It could even be a sensation, sound, or feeling.  It is basically the opposite of multi-tasking. You will train yourself to focus on the task at hand. It will help improve your concentration, calm those scattered thoughts and help you to be more decisive.

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Once meditation has been completed, please refer to the Journal Entry below and answer the prompt. The Daily Task can be done whenever you like. That is solely up to you! Have an amazing day!!

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Guided Meditation Audio:

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Quick Tip: Instead of coming back to the breath, this time when you notice you’ve been distracted, you will bring your attention back to your object of focus. You are simply going to focus your entire attention on whatever this object is.

 

Journal Entry: Describe in detail how all of your senses were affected by gazing at this object. What did you notice? Did it make you feel more calm?

 

 

Daily Task: After your journal entry, make a list of goals that you would like to accomplish by the end of this week. Keep them with you for the rest of the week, cross them off when you finish one, and add more if you need to.