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Channeling Practice - Holding A Focus

PRACTICE:

 

Practice holding a focus for 5 minutes. Try to do this daily! Aim for bare minimum 4x per week. 10-20 minutes is even better if you have the time after practicing the 5 minutes for a few days. After a few practices bring in the step for achieving a relaxed state in the previous section then hold the focus for 5 minutes or more.

 

JOURNAL:

 

Log and write a few sentences on each holding a focus practice. Review progress end of each week. Tracking your progress is sooo important.

 

Insight Timer:
 

To get you started right off the bat learning to hold a focus and offering you resources you'll utilize long after you finish this course go to the FREE app Insight Timer (you may need to create an account if you don't already have one). Check out the meditation timer with tons of music choices. I also have recordings on Insight Timer, search Full Circle Yoga School.

 

Spotify:
 

I've included a playlist above on Spotify of tracks to practice focusing and channeling to. You may not like all of them, consider making your own playlist of tracks you like to channel to. Some songs on my Spotify list are inspired my music tracks found on the Joe Dispenza website for sale that can be found on spotify at no additional charge.

 

Instructions for Holding a Focus (review the achieving a relaxed state section if needed, remember if you find yourself drifting into the channeling space you want to invoke your protection statement and calling in your guides)

  1. Find a Comfortable Position:
    Sit or lie down in a quiet place where you won’t be disturbed. Ensure your body is relaxed, but your back is straight.
  2. Set a Timer: Set a timer for 5 minutes to help you focus without worrying about the time.
  3. Close Your Eyes: Gently close your eyes to eliminate visual distractions.
  4. Take Deep Breaths: Inhale deeply through your nose for a count of four, hold for a count of four, then exhale slowly through your mouth for a count of six. Repeat this deep breathing for 1-2 cycles.
  5. Choose Your Focus: Decide on a specific point of focus, such as your breath, a mantra, a specific thought, or a calming visualization (like a candle, feather, crystal,ect.)
  6. Focus on Your Breath (if applicable): If you choose your breath, pay attention to the sensation of air entering and leaving your nostrils, or the rise and fall of your chest or abdomen.
  7. Redirect Your Mind: If your mind begins to wander, gently acknowledge the distraction without judgment and return your focus to your chosen point.
  8. Sustain Your Focus: Continue to concentrate on your focus point for the duration of the meditation. You may mentally count your breaths or repeat your mantra silently.
  9. Gently Transition Out: When the timer goes off, take a moment to notice how you feel. Slowly bring your awareness back to your surroundings before opening your eyes.
  10. Reflect: Spend a moment reflecting on your experience. Acknowledge any thoughts or feelings that arose during your meditation. Journal to track your progress.

By following these steps, you can effectively learn to hold your focus, this is imperative for channeling. :):):)