Widen & Zoom
“Connected 24/7… I catch myself waking up in the middle of the night browsing the iPhone for possible mail. In the morning, as I rush for the train I am holding that same iPhone, checking the forecast. In the subway, it’s too crowded, but I am still trying to skim through any unread text. Typing a text message as I walk to the office I finally hop into the elevator to land at my desk. I’m sitting at my screen, again bombarded by infomercials. I have a video conference call scheduled with my co-workers and more than 500 emails to manage, a blog and twitter and Google accounts. I need superior concentration to take me through this multi-tasking rally. But focus isn’t enough, I need mindfulness, too. I need to master the subtle art of zooming into the details and seeing the big picture.” This is a revelation of a friend of mine, a marketing manager, who has to stay focused in a data saturated work life.
On the surface, the 24/7 pace and digital distractions of high-tech living appear antithetical to inner wisdom practices. Our myriad devices tempt us with endless stimuli that invite our attention to go on and off in a million scattered directions at once, while meditation narrows our focus to a single subject – the in-depth study of our own mind. Our pervasive relationship with technology is seemingly in deep opposition to the tenets of spiritual life. The compulsive checking of messages, staying connected because you are afraid of missing out, or replying to a late-night work email because it makes you feel needed can be distractions to knowing your true self. Yoga, on the other hand, invites you to set worldly matters aside to cut yourself loose from the grip of the ego, and to experience freedom from external affirmation and influences.
Gaining focus is related to surfing skillfully through the different circles of attention. The outer circle expands into the global info-sphere, the different ecologies and cultures that constitute the fabric of civilization. The middle circle stretches to our close environment and the external stimuli we receive from social interaction. Last and foremost, the inner circle zeros into our intimate self. Staying true to the main message of yoga which is “yoking”, as we concentrate we should not disregard our surroundings and the context which creates our immediate reality. Cultivating the three circles of attention we begin to hone a creative visualization craft and we get exactly what we concentrate on. The zooming lens in Yoga is called “Drishti”. It is the main technique for developing concentrated attention. It relates to the fifth limb of yoga (pratyahara) concerning sense withdrawal, as well as the sixth limb “Dharana” relating to concentration. As we withdraw the senses inwards we narrow the circle of attention. We zoom into what really matters, and begin to eliminate excess. These moments of simplification, of distilling life down to breath and motion, compose us, bring us together into our center and inform our behavior when we re-enter again the frenetic pace of the multi-tasking-minded world of instant technology. With regular practice we start to navigate life through our internal compass and we get past the fear that being temporarily disconnected means you are out of the loop. Fixing our gaze on a specific object in the process of pursuing a task is the first step to attaining concentration. Alternatively, Yoga teaches us that sense withdrawal does not require shutting of the perceptual fund. To the contrary, it entails a heightened sense of awareness that widens the scope and the means to targeting aims or fulfilling aspirations. Once you fix your internal zoom on the desired object or subject you need to amplify the range, to open the lens again and widen the gaze. This will help you have a meaningful inner life, while maintaining a connected outer one. What focused attention does is that it pushes people into an almost paradoxical state of “wide zooming” so they can become fully present with themselves and notice how fast their minds race, to feel where they hold tension in their bodies and to focus on what is arguably the single most important ingredient of any person’s existence – not the Internet, not the latest app, but the breath. Without completely shunning technology we tread the middle path of soft focus, narrowing our gaze and broadening our horizons. This way we can embrace and champion technology as long as we bring the same quality of attention to our relationship with our iPhones, iPads that we bring to our meditation and yoga practices, living mindfully in a constantly connected age.
With regular yoga and meditation practice we will harness the ability to stay calm amid a storm of emails and projects; the perception that work is only a part of a broader existence, the chance to reset and start each day anew.
Yoga Focus Routine: Widen & Zoom (advanced intermediate level)
This advanced intermediate level Yogea routine integrates breathing and focusing techniques, as well as targeted innovative and classical asanas for enhancing concentration and balancing the craft of widening one’s mind frame and zooming into the core issues of life. The sequence kicks off with a series of “Dharana” or concentration exercises to strengthen the eye muscles and fix the gaze at a point in the distance. Further, vision promoting exercises follow that test the practitioner’s ability of obtaining a firm “drishti” or “soft gaze.” The warm up swirls through modified Sun Salutes, Down Dog variations and kneeling balancing poses to bring a variety of focal points that would both narrow and expand the practitioner’s attention. Special hip stretches are performed in tandem with third eye openers, while supported backbends fire up the energy through the spine and facilitate the stretching of the IT Band, the gluteus and the hamstrings. Externally and neutrally rotated bound standing poses test the student’s strength, endurance and equilibrium. Arm balances, back bends and quad openers rotate to stimulate the glands and give the body a well-rounded massage. Seated hip flexor stretches and forward bends provide a smooth transition into relaxation and sense-withdrawal in order to bring the focus in.
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