morning

mid-day

evening

Focus Techniques...
..to keep the mind busy on something else besides your thoughts...

When you focus on ONE thing, and one thing alone, the mind can't allow other thoughts in. It is as simple as that ...
These techniques are geared to help you learn how to train your mind to focus on ONE thing. This process will take time. As your mind wanders, don't get frustrated, just laugh it off and bring yourself back to the focus at hand. Over time, you will notice that it becomes easier to keep focused, and the mind will wander less.
(If you are new to this, to see your progress, you can set a timer next to you, and stop it when you notice your mind wander. Stopping  yourself will also bring awareness to your mind of what you are trying to accomplish. See how long it takes for the mind to wander, then try to increase that time, and make note of your progress!)

Try some of these other focusing techniques:

• Focus on the breath, and exhale for a longer time than the inhale ... (For example, inhale to a three count, exhale to a six count. Some may want to focus on just the EXHALE, and try to not think about the inhale so much. I have had students that have become so focused on the inhalation breath, that they end up trying to control it, which tensed them up, and would break the relaxation process. The idea is not to control the breath, but to feel the body relax as you gently and slowly inhale and exhale out. If you are not able to relax while taking in the breath, either focus completely on the exhale, or try another technique for now. Come back to this when you are ready...
• Balance poses ... Focusing on staring at something that doesn't move. In a balance situation, we are training the brain to focus intently on something we are staring at. So find yourself staring at a spot on the floor or wall so intently that nothing else matters. The brain grasps onto this easier in this situation, since if we don't focus, we can fall over. If you are new to this, please start with Beginner Tree Pose, and work up to the other poses. This is a great way to understand the focusing process, and to build strength and bone density at the same time! 
• Focus on music ... Find some music that intrigues you that you can listen intently. Focus on the instruments and maybe the voices. Allow yourself to become fully absorbed in it. Music can be soothing and healing, and depending on the song, can be uplifting and certainly can focus our mind away from external thoughts. (I would avoid any depressing songs, and find songs that make you feel good, uplifted, and joyful.) We can get so caught up in the music that our thoughts don't matter. This is a another great practice of keeping the focus on what matters. 
• Smile ... Focus on the smile and how it makes you feel. Feel the sensations a smile will radiate thru your body, and know that even if you fake a smile, your body will still process the benefits. Feel the joy and love that radiates thru your body when you smile. Find opportunities in your life to smile. (In the car, in the shower, in the store). And find opportunities to send out this good vibe to others, by smiling at others. Notice what happens when you smile at others. Over time, your world becomes a little more friendly and inviting when you send your joy out to others.

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Focus Techniques: Ankle Circles (3 min.)

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Focus Techniques: Yoga Nidra 10min

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Beginner Tree Pose

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Intermediate Tree Pose

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Advanced Tree Pose

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