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Love Your Love Muscle - Increasing Attention Span – Nature Meditation · Transformational Meditation Podcast

• 0:27
  Hello everybody.
• 0:28
  It's Seb here, Transformational Meditation Group. Happy New Year.
• 0:31
  Welcome to 2026 for those that are watching live,
• 0:35
  and of course those that are watching the recording.
• 0:38
  And, uh, yeah, what a year, uh,
• 0:41
  it has already been going on.
• 0:43
  Uh, did a talk last time about, uh, politicians, uh,
• 0:47
  waiting war, not learning from anything.
• 0:50
  Our cycle, uh, we aim to cycle of destruction
• 0:53
  and yeah, uh,
• 0:56
  that it's like inevitable if you don't focus on your heart,
• 0:59
  if you don't live, uh, from that heart space,
• 1:03
  and especially for those that have been meditating
• 1:06
  for quite some time, you know what I'm talking about.
• 1:10
  You know, that everything
• 1:12
  that is going on right now is pretty useless.
• 1:15
  It's, uh, it's, uh, based on an illusion
• 1:18
  that our politicians have in our minds, in their minds
• 1:21
  that they want to indoctrinate us with as well.
• 1:24
  Like what is good and not good.
• 1:26
  Uh, but for us that have been doing this
• 1:28
  for quite some time, we this work
• 1:31
  with heart focus meditation and link from the heart.
• 1:35
  Uh, it clearly shows that, uh, that we are able to, to see
• 1:39
  through, uh, those lies or, well, for them it's not lies,
• 1:44
  but for us it's like, yeah, you don't know any better.
• 1:47
  You haven't seen, uh, the true nature of reality
• 1:52
  and what is worth fighting for
• 1:54
  and what is not worth fighting for.
• 1:56
  So, yeah. Uh,
• 1:58
  but anyway, uh, as we speak right now, the US has
• 2:03
  invaded or not invaded, have attacked Venezuela
• 2:06
  and, uh, kidnapped their president and his wife
• 2:11
  and yeah, well, it just shows that, uh,
• 2:15
  human rights, international law, it's all doesn't matter.
• 2:19
  I mean, it's all nice and well when you write it down,
• 2:23
  but in reality, people don't care,
• 2:25
  at least not our politicians.
• 2:27
  So, yeah, and that's sad,
• 2:29
  but that's just the reality of how people work
• 2:33
  and how politicians work about enough negativity.
• 2:36
  Let's talk about focus,
• 2:38
  because that's what I want to talk about.
• 2:40
  Um, I have an article out in Branch Magazine
• 2:44
  and you can also, uh, download it
• 2:47
  and read it for free on the My Paton website.
• 2:51
  Uh, about that we have lost our focus.
• 2:53
  Our attention span has gone from two
• 2:55
  and a half minutes in 2004 to, uh, now around 47 seconds,
• 3:00
  which means that about 30% of those that are watching
• 3:04
  or listening are already not here anymore,
• 3:09
  and they've already gone to something else.
• 3:12
  Uh, and that's, that's
• 3:14
  because of how we, yeah, how we deal with the digital world.
• 3:19
  Uh, we lose our focus.
• 3:20
  That's also why I always said I'm not very keen on doing
• 3:25
  too much online.
• 3:27
  Uh, that is important for me to talk about.
• 3:31
  That's also why I do courses and workshops.
• 3:35
  Uh, uh, I prefer to do those offline, uh,
• 3:39
  people face to face
• 3:41
  'cause then they can switch out their phones
• 3:44
  and it's more, they focus more, uh, which I find important.
• 3:48
  It's also why I love my sessions here in nature in the
• 3:50
  summer, uh, without any distractions, uh,
• 3:55
  besides any distractions that are coming from nature
• 3:57
  of other people that are visiting this place.
• 4:00
  But, uh, yeah, that's minimal in contrast
• 4:03
  to the distractions we have around us
• 4:05
  with digital age right now.
• 4:08
  Um, but yeah, let's get back on learning how to focus.
• 4:13
  Our session today is focused around that,
• 4:17
  so yeah, I hope you enjoy.
• 4:18
  As you can see, it's winter,
• 4:20
  it's minus eight degrees centigrade.
• 4:23
  And, uh, we're near the ocean near the water right now, uh,
• 4:28
  because the paths here are slippery.
• 4:31
  I'm watching right now a dock
• 4:34
  carefully going down with this owner.
• 4:37
  Uh, and there are almost,
• 4:42
  yeah, they're sliding, almost sliding down,
• 4:46
  so I hope nobody falls right there.
• 4:48
  But I'm going to, uh, rotate a camera
• 4:53
  and, uh, we're going to do a nice session, uh, focused on
• 4:58
  focusing, getting our focus back,
• 5:00
  making our attention spend longer.
• 5:04
  Okay, so see you on the other side.
• 5:15
  All right, everybody, enjoy the view of this beautiful
• 5:19
  scenery, winter scenery
• 5:24
  with the ocean sounds.
• 5:28
  Um, yeah, just take a nice deep
• 5:33
  inhale through your nose
• 5:36
  and exhale through your mouth again
• 5:38
  and letting the day go, letting everything go
• 5:41
  for yourself, getting settled.
• 5:44
  Take on a nice deep inhale through your nose
• 5:48
  and out again, through your mouth,
• 5:52
  all the way out, nice and slow as you settle even more.
• 5:58
  Wonderful. Now, breathe.
• 6:00
  Normally try to relax on every out breath
• 6:06
  until you feel totally relaxed.
• 6:11
  Very good, very good. Breathe, nice and calm.
• 6:16
  Nice and deep. Slow, deep breaths.
• 6:28
  Wonderful.
• 6:35
  Now you can close your eyes if you want to,
• 6:37
  but you can also stare on the scenery towards the ocean.
• 6:42
  If you mountains,
• 6:50
  nice, calm, slow, deep breaths for us.
• 6:56
  Take this opportunity to move that focus point,
• 6:59
  that focus point you have right now into your heart space,
• 7:07
  or create a focus point in your heart space
• 7:12
  to sense your heart, the area of your heart,
• 7:16
  become more aware of it,
• 7:23
  and imagine that you're breathing through your heart
• 7:28
  and you can put your hand on your chest right there
• 7:31
  where your heart is to create extra focus on your heart.
• 7:40
  Just imagine that the air is going in
• 7:43
  and out of your chest area.
• 7:45
  As you breathe from your heart, breathe through your heart.
• 7:51
  Beautiful.
• 8:05
  Like I said in the start,
• 8:06
  our attention span has come down from two
• 8:10
  and a half minutes in 2004, which is already quite short
• 8:15
  to now around 47 seconds.
• 8:20
  And it, this can cause trouble in everyday life.
• 8:26
  It's due to our digital worlds around us.
• 8:30
  Uh, The rewards we get from
• 8:35
  being everywhere at the same time
• 8:40
  when it causes trouble in everyday life.
• 8:42
  When we are school, when we are at work,
• 8:47
  when we are driving a car or in traffic,
• 8:50
  otherwise walking while looking at our
• 8:55
  device, our phone Not
• 9:00
  being there, where we should be with our focus
• 9:04
  and letting go of things.
• 9:07
  Centering yourselves is one of those
• 9:13
  tricks that you can do to be fully focused.
• 9:18
  So right now you're watching this on a device
• 9:20
  or listening to this on a device,
• 9:23
  but I want you, this, the coming weeks,
• 9:27
  the coming days to do this
• 9:32
  exercise with your devices off
• 9:36
  or in flight mode
• 9:38
  or no, no, do not disturb mode.
• 9:45
  And then do your session.
• 9:50
  Focus on your heart as you're doing right now.
• 9:53
  Breathe through your heart
• 9:56
  and be in this moment,
• 10:00
  especially when you are in nature.
• 10:01
  Listen to everything around you.
• 10:08
  Even it's an airplane.
• 10:13
  It is a boat. The waves, people talking,
• 10:23
  kids playing.
• 10:26
  Just focus on what is happening around you
• 10:30
  and let everything else go
• 10:35
  because everything else is just in your thoughts.
• 10:40
  It's not right there around you.
• 11:20
  And just like that airplane that went overhead
• 11:26
  thought, go away.
• 11:28
  They come and go. They come and go.
• 11:36
  But everything that's happening right now
• 11:40
  is here right now.
• 11:47
  And parts of what's happening right now, they also go,
• 11:58
  can focus on your heart, breathe
• 12:02
  through your heart, sense the world around you,
• 12:15
  Please Everything that's happening right now,
• 13:22
  and enjoy every moment of this moment,
• 13:31
  of this moment
• 13:35
  and of this moment.
• 13:40
  Be present.
• 13:52
  And after a while, you will notice
• 13:53
  that you can do without your phone.
• 13:57
  You can do without looking at your
• 14:01
  likes or your messages.
• 14:10
  They can wait if you get any.
• 14:16
  You will have your time or day to go
• 14:18
  through them right now.
• 14:24
  You should stay in this moment
• 14:28
  and be part of this moment
• 14:35
  and this moment and this moment.
• 15:57
  And if you know that your mind wandering off, all
• 16:01
  of a sudden your thoughts are all over the place,
• 16:07
  don't be harsh on yourself.
• 16:10
  Don't get frustrated. It's just part of the exercise.
• 16:15
  Just get back to your breath.
• 16:21
  Get back to your heart and back to your breath,
• 16:45
  and get back to enjoying this moment
• 16:49
  and be present in this moment
• 16:54
  and this moment and this moment.
• 17:21
  Beautiful.
• 17:27
  Let's slowly get back.
• 17:32
  If you want to move your body from back to forth, from side
• 17:35
  to side, slowly move your fingers and toes.
• 17:41
  If you have your eyes closed, you might want to open them.
• 17:45
  Welcome back. Welcome back.
• 17:54
  Alright, welcome back.
• 17:57
  So, yeah, that was about, uh, focusing
• 18:01
  and I hope you, it was about 12 minutes this session
• 18:05
  and, uh, I hope you, you noticed how wonderful it is to
• 18:10
  put everything away, uh, let things go, uh,
• 18:15
  things you don't have control of, basically right here,
• 18:18
  right now, the only thing you have control over is
• 18:21
  how you are in this moment,
• 18:23
  what you experience in this moment, what you can do
• 18:26
  or not do in this moment,
• 18:28
  the choices you make in this moment.
• 18:31
  So yeah, try it.
• 18:35
  Uh, as I said, right now, you're on your phone
• 18:37
  or you're on the devices or you're listening to this
• 18:40
  or watching this, but do this yourself all alone, uh,
• 18:44
  without any help.
• 18:46
  Might want to put some gentle music on if you are inside,
• 18:50
  but please go outside in nature and be there for a moment.
• 18:55
  Focus and, and learn how to
• 18:59
  or relearn again, how to, to be in the moment and,
• 19:03
  and attentive, uh,
• 19:06
  and have your attention on the now.
• 19:11
  Okay, beautiful.
• 19:12
  So I hope you can do that in the rest of,
• 19:14
  uh, a couple of weeks.
• 19:16
  And, uh, of course, uh, if you enjoy this
• 19:18
  and see the benefit of it, do it every time, all the time,
• 19:21
  all year round, every year, right?
• 19:25
  So good. Anyway, I hope you enjoyed this session
• 19:29
  and, uh, yeah, I hope to see you back next time.
• 19:31
  Take good care, be safe, and namaste.