A Quick Meditation Guide for Highly Focused Individuals
Written on
Chapter 1: Understanding Hyper-Focus
Many of us can relate to the experience of being intensely focused on work. My typical day often began with two cups of coffee fueling my productivity as I settled in front of my computer.
At some point, my girlfriend Yvonne would return home and find me in the same position I was in when she left that morning. It’s almost comical how hyper-focused I became, to the point of irritation when she asked seemingly trivial questions: "Did you eat today? How much coffee have you had? Did you step outside? Shouldn't you open a window?"
Despite the four-hour deep dives into work, I achieved quite a bit—responding to all Twitter comments, organizing my notes, and clearing my inbox. But looking back, it seems a bit absurd, doesn’t it?
By the end of the day, I often found it challenging to break free from that state of hyper-focus, leading to moments of panic. I owe a lot to Yvonne for her understanding and timing. Realizing I needed to change, I took a page from the productivity playbook and began adding tasks to my to-do list. My new checklist included things like eating (with sub-tasks for each meal), checking the window, meditating for 20 minutes daily, drinking 2 liters of water, and taking walks.
As you might guess, this approach was not successful. I ended up feeling even more anxious and overwhelmed. After all, to-do lists can often become a tool for procrastination rather than productivity.
So, what actually worked for me? After some experimentation, I created a simple yet effective meditation technique that can be practiced for just one breath or extended to 100 breaths. This practice grounds you in the present, offering a moment of pause and relaxation with each breath.
While I cherish this method and its benefits, I want to emphasize that the explanation is intentionally brief. My goal is to provide you with a moment of respite, not an exhaustive practice. For more in-depth content, feel free to check my blog, where you’ll find additional insights.
Let’s get started on this meditation framework.
Setting Up the Practice
I recommend setting an alarm; I personally use the vibrate function on my smartwatch for a clear reminder. (I’ve trained myself to overlook visual and auditory cues from screens, but my body still responds to vibrations.)
When your alarm sounds, follow these steps:
- Look into the distance or as far as you can see.
- Inhale deeply, envisioning everything you desire coming toward you.
- Hold your breath for a moment to fully embrace the present.
- Exhale, allowing your body to relax with the out-breath.
- Hold again and take another moment to be present.
Repeat this as many times as you wish.
It’s a straightforward practice, akin to the simplicity of brushing your teeth—something many of us neglect to do twice a day.
This meditation has alleviated a significant amount of stress in my life, and I hope it brings you the same relief. If you found this helpful, I’d appreciate your support by following along.
Cheers,
Bas
Chapter 2: Meditation Techniques for Focus
The first video features a 5-minute guided meditation specifically designed for individuals with ADHD, providing a quick, effective way to center yourself and regain focus.
The second video is a 3-minute ADHD meditation that offers a brief escape, helping you to refocus and refresh your mind.