Focus wheels are an amazing tool from Abraham-Hicks for focusing your intention & shifting your feeling state.
YOU GET TO CHOOSE YOUR FOCUS. Pausing to make a focus wheel IS ONE CONCRETE & excellent WAY TO DO THAT, IDEALLY AT THE FIRST HINT OF UNCERTAINTY OR at THE START OF A DAY.
A focus wheel is a great way to meet and move out of resistance!
I make a lot of focus wheels. I especially like them as a first-thing-in-the-day kind of activity to choose my focus instead of letting my inbox, or something I'm unconsciously carrying around, or anything or anyone around me decide it for me. I also like focus wheels when I feel wobbly about something and want to land in a more solid place.
When to make a focus wheel:
when you notice you're holding something in a way you don't like
when something feels bad (stressful, painful, confusing)
when you catch thoughts or imaginings that vote for the opposite of what you want
when you want to reach for or accomplish something that feels a bit beyond you right now
at the beginning of the day or a task, to feel equipped to meet it with confidence and clarity
whenever you notice resistance to something you want to move toward (resistance could look like procrastination, worry, stress in body, feeling incapable, etc.)
anytime you want to choose your focus!
Before you even begin, I invite you to pause a moment to ground yourself (just feel feet on ground and body on furniture) and locate the breath (just follow and feel a few breath cycles, or even one). As you make your focus wheel, stay aware of and connected to breath. Otherwise stated, keep coming back.
Setting Up the Focus Wheel Step #1: In the center of a page, write a statement of what you’re reaching toward, then draw a circle around it. This is the hub of the wheel. Here, I've noticed I'm feeling nervous about being ready on time for the class I'm teaching, so I declare readiness ("I will be ready by class time") in the center of my focus wheel. That's the focus I want to hold, but I know I'm not quite there. Hence my need to make a focus wheel. (What I don't want to do is proceed through the next couple of days carrying that feeling of NOT READY!) Step #2: Draw 4 lines from hub to 4 corners of page.
Step #3: Draw 2 lines from hub to page edges in each of the spaces made by the original 4 lines drawn. Go for making roughly equal spaces throughout.
Step #4: You now have 12 spokes for your wheel and 12 spaces to fill in. Continuing with the example above, my task now is to write in 12 supportive, believable statements about the truth of this readiness declared. These statements serve as evidence of why you can truly believe and align with that center statement.
I find it very helpful to drop into body and breath and gently allow the supportive, believable statements to come in (let them reveal themselves as opposed to forcing them in a tense way with the idea you must figure it out). Take your time. Be present for the journey (as opposed to being goal-oriented to simply fill in twelve spaces and check that off). Let the evidence settle in as you write it down and mind the breath. Once you've written in 12 actually supportive, actually believable statements, you're very likely to feel different from when you began.
I always prefer how I feel after I've completed a focus wheel, even if I wasn't feeling particularly bad or negative before. At the very least, I've chosen my focus instead of letting something else choose it for me. What else could choose it? Anything from old stories of me as a teacher to a tired state that I unconsciously interpret as not being up for this. (And I don't need to know what's in the way to explore, using a focus wheel, the stance or vision I want to hold.)
DON'T KNOW WHAT TO WRITE IN YOUR FOCUS WHEEL? Below are examples of hub statements just to get your creative mind primed a bit. Then you'll see numerous categories of statement with examples. Refer back to this to keep various categories in view, especially those you may not habitually think of.
Hub statement examples
The email to Xavier is actually no big deal.
I’m ready to write up my online dating profile.
I’m in a great process with job hunting.
I'm experiencing personal growth as fun, juicy, life enhancing.
I’m getting more and more organized with this project.
My home feels better and better to be in.
Work keeps coming into better balance with all aspects of my life.
I’m finding the clothes I feel great in.
I’m happy with my progress with my yoga practice.
I know how to talk to Amaya about better systems for both of us.
It’s time to book the flight to Dubai.
Generating supportive, believable statements Examples follow for hub statement The email to Xavier is actually no big deal. Each headings offers a category of statements you can use as you play with focus wheels, with examples following for each. Treat each bullet point as text you might fill in between spokes.
People do this all the time.
I write emails every day.
Evidence that you’re equipped:
I speak and write in English.
I have a functioning computer and solid email program.
I already basically know what I need to say.
Evidence you’ve done it before:
My email to Sally about the loan felt tricky but when I put aside what she’d think of me, it came out quickly and I didn’t end up editing that much.
I put off writing my advisor forever about dropping the Oct paper, and when I finally did, it was just another email.
Evidence you’ve done something similar in other realms of life:
It felt like such a big deal to clear the downstairs closet and when I just showed up for it when I was in a good mood, I got through it so well I didn’t want to stop!
It wasn’t hard to help Mom with taxes when I just got willing to sit down and do it.
Resources you’ve got:
I can google sample emails about this topic.
I can look back at the email Rosario wrote me when she wanted my input on the ethics of her activism project.
Evidence it’s already in progress:
It’s actually begun in my draft box and I can take it from where it is now.
I’ve been writing it in my head for days.
There's a note next to my bed with a bit I didn't want to forget.
What you don't have to worry about:
I can't control their response and for now can let that go and just focus on composing my thoughts.
I can just draft it now and polish later. Getting my rough thoughts down will feel great.
A statement of strategy:
I’ll work on it in 15-minute chunks and keep coming back till it’s done.
I'll just spew out the obvious thoughts and then walk away to see what else wants to come in.
I can always run it by J.J. before I send it.
Anything that comes to mind: If it makes you feel like the thing you’re reaching for is doable, it gets to be on your focus wheel.
I’ll feel better when it’s over.
I’m going to do it first so I treat it like the priority it is.
I love the feeling of sending off a good email!
Xavier and I have a history of good communication, and this email will be more of that.
I LOVE FOCUS WHEELS BECAUSE THEY WORK. If I'm feeling unclear, muddled, resistant, [whatever feels bad], or even a little bit unsure or distracted, a focus wheel brings me back into alignment and allows me to carry on with clarity, confidence, trust, greater focus, more efficiency, and all kinds of other good stuff. (Whatever time it took to make the focus wheel is compensated for by the flow and ease that you're in afterward!) At the risk of repeating myself: this is a fantastic morning tool that allows you to choose your own focus for the day.