How to Focus Now

I start every Yoga class I teach with an optional tool or technique that we can use throughout the class to learn something about ourselves. I say optional, because I can see as I introduce the idea that some students are uncomfortable with the idea of doing or learning something other than postures.
Today I opened my Guru's book (Sayings of Swami Kripalu) to a page on meditation: 'Meditation is integral to yoga. Because people are different, various approaches to meditation have evolved to suit their needs. Seekers should experiment with a variety of techniques until they find one to their liking. But if there is no meditation in the practice, it can not be called yoga.'
With this I set the intention to use this in our practice. Any time we feel distracted in life or a Yoga class, we can use a 'meditation' or for this purpose we will use the word 'focus' technique. This can be any tool in our tool box, such as listening to the sound of the breath, feeling the flow of the breath, focusing on the feeling of the body, the temperature of the room, the smell of our environment, the sound of music, or a spot across the room. Noticing when we become scattered by distractions such as a noisy person, a negative conversation, our ego mind, a hot room, or any variety of things that are trying to 'steal' our energy is half the battle. If we practice noticing our attention flowing away from us this is step one. Once we notice that we have become distracted, we can move on to step two.
Finding a 'meditation' or focus technique that works for us becomes a trigger that brings us back to where we want to be. The list is endless and it takes experimentation and practice to find the one that works for you. Once you find your focus technique implementing it is step two. Use it as a method of bringing you into the present moment and draw your attention back to you. For me, I find that breathing a long breath in through my nostrils, retaining the oxygen in my lungs and then taking a long exhale out of my nostrils dials me in immediately. I have used it in the middle of an argument, in traffic, on the phone, in class, and even in the middle of a store. It just takes me right into myself.
Step three is practicing this technique, frequently and often. It can change over time, evolving as you do. I used to just make a Mudra with my hand, but that no longer has the effect it used to.
Play around with this concept, put many techniques into your tool box, see which one works for you and don't be afraid to use it. Keep your focus and stay centered and notice how much happier and unaffected you are by all the distractions in the world.
Troy