Introduction
In today’s busy world, staying focused and productive can feel like a challenge. However, yoga offers simple yet effective techniques to help us return to a calm and centered state, ready to tackle our goals. This 20-minute practice combines breath, movement, and sound to guide the mind from a scattered state to one of one-pointed concentration. It’s perfect for anyone looking to improve focus, groundedness, and productivity. Let’s dive into this journey from gross to subtle, fast to slow, and loud to soft.
Practice Outline
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Warm-Up with Half Sun Salute
Start by flowing through a half sun salute to warm the body and settle your mind. This movement sequence is designed to wake up your muscles while grounding your energy. Remember to connect each movement to your breath, bringing awareness to the body.- From Gross to Subtle: We begin by engaging with the physical body, setting the stage for more subtle shifts in awareness.
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Integrate Sound with Movement: OHM
Add the sound “OHM” to your sun salutation, breaking it down into parts:- Inhale with ‘Aaa’: Reach your arms overhead and allow the sound “Aaa” to rise with your breath, bringing energy upward.
- Exhale with ‘Ooo’: Slide your hands down to your legs, allowing “Ooo” to bring a calming, flowing energy as you ground into the pose.
- Inhale with ‘Mmm’: Lift halfway up with a gentle “Mmm,” letting the vibration bring a soothing focus to your mind.
Repeat three rounds of each sound, then combine them in one fluid round. This combination of movement and sound helps calm mental chatter and brings the mind to a place of focus.
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Chair Practice & Demonstration
Transition to a chair for a quick demonstration of what a seated practice might look like, reinforcing that focus can be cultivated in various positions. Sitting allows you to settle the body and focus your mind in a supported posture. -
Bramari Breath (Bee Breath)
Move into Bramari, or “Bee Breath,” to deepen your state of focus and bring awareness inward.- With each exhale, hum softly to produce a bee-like sound, letting the vibration settle your mind and calm your nervous system.
- Complete three rounds, observing the growing stillness and concentration within.
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Mudra for One-Pointed Concentration
Finish by holding a mudra (hand gesture) that symbolizes one-pointed concentration. This final gesture embodies the focus you’ve cultivated, allowing the mind to rest in a state of calm, sustained awareness.
Conclusion
This short practice is a powerful way to shift from a scattered state to one of clarity and focus. Practicing regularly can improve concentration and create a more productive, grounded mindset.
If you’re ready to deepen your practice and experience even more tools to enhance your focus, mindfulness, and overall well-being, join my Rooted program. It’s designed to offer a complete journey into concentration, mindfulness, and personal growth. Discover your potential to live a focused, grounded life—click here to learn more and sign up!