Flashlight of Attention

3 Min
Meditation
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Cassandra Carlopio
Sleep, Relax & Recharge
Our attention is something that scans our inner and outer environment throughout the day.  Learning to direct our attention helps us focus, shift attention, and activate the relaxation response.  Furthermore, it helps us with shifting our attention and mood when we get fixated in thought or emotion patterns.
From the community
53 reflections
M
Megan
Flashlight
I loved using the flashlight method of focusing on one thing and giving it the spotlight.
D
Debb
Flashlight
This sounds appealing however my mind did everything but focus today. Perhaps it was me.
J
Joyce
Shine a light on it
Another good imagery tool for the tool belt, to help when I need to focus. Namaste
C
Cyndee
Moving forward
Paying attention to every thought that surfaced in my mind, then moving my attention toward my breathing helped me let go and move forward. Thanks 🙏 Aura
I
Illse
On and off
As a flashlight with light off their is nothing yet once turned on their is a focus of brightness. We know that we must follow the light and see. Darkness provides us with searching grasping for air more or less hit and miss. Light is life
k
kait
flashlight if attentions
i didn’t really get what was the point of this meditation. it didn’t really help me that much
A
Anita
I felt relaxed, intrigued and motivated.
I learned that I can chill and relax thru my breath. It was calming and invigorating. I am able to focus and be mindful under stress, maintain my calm and direct intent.
P
Philine
Imagination
I really appreciated the meditation today, but it was hard to imagine the flashlight, my mind was close to empty so I didn’t even want to imagine something. The end was better, focus on my breath felt just right.
L
Lucy
Meh
I noticed that this medication do much for me, found her voice quite jarring
M
Marc
It was alright
It was nice. Just thought there would be more help toward sleeping
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Louis
Flashlight of Attention
Imagery made little sense. Could not shine my flashlight on my breath. Very cumbersome.
M
Melis
Flashlight
The flashlight image didn’t really work for me. Oh well. They can’t all be winners.
J
Joyce
Shift focus
Great practice, to first observe passively where my attention moves, then to work with my mind to focus attention where I want it to go. I want to remember this practice for when I’m feeling scattered and there is something/someone that requires my focus. Namaste
S
Susie
Flashlight Focus
My senses were so alert to the sounds around me and to the areas of pain in my body. Focusing inward and only on my breathe was challenging yet rewarding. 🙏
S
Stacy
Distracted
Imagining the flashlight or trying to create the image of one was a bigger distraction then help. I found that my thoughts tended to wonder more. And even when focused the flashlight in my head wiggles a lot. Like it wouldn’t stay still.
R
Rena
More attention to things?
I might have to practice meditations like these bc I do tend to think millions of random thoughts while trying to stay on track on something very important. I think I felt a little more content and still after doing this. Though I think the next weather outside with the birds chirping may‘ve been my advantage to achieving calmness. Say if someone has the tv on and there’s all these negative things on (like crime scenes or gangster stories), that’s when you have to get up and shut everything off or just get up and walk away immediately. Especially if you are trying to get something important to you done. I think the goal to this is focus on the more pleasant attention and learn to blockade the negative energy. There is a flashlight somewhere and only you can see it from behind your eyelids.
K
Kathy
More attention
Rena, I listened to this meditation because of your post, I probably wouldn’t have listened to it otherwise. I am glad that I did and am grateful for your post. Thanks!
T
Tammy
Flashlight of attention
Using the image of a flashlight to focus where your attention is going. Not trying to stop anything just observing. Interesting imagery.
J
Joyce
Tiny light, like a flashbulb sparkling in the night...
The flashlight was shining directly down from my head this time, so it could shed light on the whole breath cycle without having to shift it at all. Namaste
K
Kristy
Time to refocus
A great to refocus when you’re starting to feel overwhelmed by things. As a teacher, I will be using this a lot this school year.
A
Alex
Ends in a weird place
The meditation ends in a weird place where I’m not ready to come out of focusing on my breath with the flashlight motifs
S
Simon
Nice metaphor, but...
I notice I get distracted by some of the voices on here. Particularly those exaggarated ‘relaxed’ ones. It doesn’t really help to get the message across. Some have a natural soothing voice, others don’t. Accept it :)
L
Linda
Flashlight of attention
This was an interesting exercise. After following my attention - paying attention to where my attention went from moment to moment, it seemed a bit easier to keep it in one place- for a couple of seconds anyway.
L
Laura
Flashlight of attention
I figured what it’s saying is that we choose what to focus attention on and we can also choose to steer that attention elsewhere-ex. Our breath. I like the idea of focusing attention to my breath. Reminds me that i’m alive and grounds me.
T
Tammy
Flashlight of attention
Using imagery of a flashlight to highlight what has your attention and then using the flashlight to help focus on the breath.
J
James
A good metaphor
I learned that one's attention can move from place to place, just like a flashlight. Your focus need not be on one specific object, and your mind can always focus even for a short period of time.
J
Joyce
And now introducing—breath!
In the spotlight, featured, the breath returns to it’s constant behaved the scenes efforts, every second of every day we’re above the sod. Thank you and Namaste
N
Nikol
First try
after this, I feel so relaxed and good! I think with it I can stop my stress/ anxiety and be more relaxed at a lot of times♡
C
Cameron
umm
breathing eases stress and pain if u focus on it the more tou breathe the slower it gets and tge more rwliable it becomes
S
Susan
Thinking Outside The Box
I loved being reminded that you have many choices.Think outside the box
L
Liane
Flashlight
I really found the flashlight imagery helpful in redirecting my attention.
J
Jordan
flashlight.
I noticed on the inside of my body that I felt I felt more scared and anxious than I thought I was feeling. Work is a really wonderful place to allow that fear to be put aside and not notice those feelings and avoid. I don't feel great today, but I feel better than last night when Morgan and I probably had the largest fight of our relationship. We have gotten really stuck and I'm really quite fearful of losing the relationship. I noticed on the outside of my body a sense of hustle and bustle from Douglass High School. My goal for today is allowing myself to feel vulnerable with Morgan despite our differences last night.
J
Joyce
Focus
Focus, to clear a drifting mind. Not the past or the future, but here with the body in the present. Namaste
S
Sien
safe place
I learned what my safe place is, and it fills me with nice memories. Exactly what I needed this evening.
K
Kelly
I was too harsh on myself
I learned that I should take time to take care of myself and be more compassionate. I should be more loving of myself so I will be overflowed with love for others.
A
Alexis
Attention
I pay too much attention to the wrong things, I worry about the little things in life when there are so many more important things that I should be grateful for.
z
ziva
just stay calm
I learned that even though whatever is happening around you there is always a time where you can relax and just take a deep breath and come to realization of earth
B
Brandon
Idk
None of this is working and her voice was annoying for me to concentrate on what she was telling me to do
M
Mary
Distracted
unfortunately the voice was very distracting, too peculiar for a meditation session
S
Sibusiso
Calming
I learnt that it's easier to keep calm when in a dark and quiet place.
L
Laura
It's okay to feel that way
It's okay, is not wrong to feel anxious or even stressed for something that happens to you. You have to accept that.
R
Rebecca
I noticed that
my mind kept wandering to unfinished tasks at work but my desire is to never think about work when I'm not working.
A
Andrew
Awareness
When this started I just woke up from a long sleep so my mind was not very active. By the end when I opened my eyes, they felt clear, and I felt waves of energy through my mind and body.
C
Cherish
Shifting our Attention
In the this meditation, Cassandra teaches us how we can shift our attention by using an image of a flashlight. Using an image of a flashlight allows us to illuminate where our attention is. Instead of following where our attention is, we can change or focus where we put our attention by directing our flashlight on something else. This can be an incredibly useful tool to use when we have wandering minds and need to focus. It can also be an incredibly useful tool when we find ourselves anxious or upset by bringing our flashlight of attention to our breath to help calm us. This meditation is a gentle reminder that we always have the power to choose where we illuminate our attention to! Thank you, Cassandra! 🙏🏻 ❤️😊
HI
Hey I’m shanze
I felt I was in pain
I learned from aura that how to calm ourselves in bad times 😍❤️🙏🏻thnx aura
Vl
Vivian lee
Concentration
Learning how to focus on my intentions was difficult. I am getting better.
A
Anne
No judgment
It was hard to focus tonight but by using the flashlight analogy I was able to observe and not judge.
W
William
Flashlight
Cassandra, cool! Simple flashes of illumination! We are luminaries! Thanks.
J
Jeff
Peace
That longing for peace within the mind. When I begin to meditate. I feel control and reassurance of my on ability to be better everyday. I love it.
S
Susan
Flashlight of attention
Yes, your mind will drift away but gently return it to the present without judgement. Meditation is a practice
R
Ramona
Concentrate
Something we need the light to direct us to what is important in our life and let go what we can not control. That flashlight bring us back to the present , it bring us back to life
H
Haley
Attention is Like a Flashlight
A flashlight is a perfect metaphor for one’s attention; we try to focus our minds on a certain thing but always end up focusing on something else
S
Stephanie
Aiming my flashlight
I learned that it can help me drown out the noise around me by thinking of my attention as a flashlight. A flashlight that I control and can focus it where it is needed - on what is most important.