What Do You Focus On?
By Monica Pema |
PEMA Mind and Motion
Life doesn’t wait for you to be ready. It arrives in unexpected ways, sometimes through a diagnosis, a sudden shift in weather, a change in a relationship, or the simple unraveling of what once felt very stable. The truth is, ‘life throws curve balls’.
But what if it’s not about dodging them?
What if it’s about how we see them, how we navigate, respond, and focus, that determines whether they break us down or wake us up?
Let me explain.
The Dot and the Page
If I draw a small black dot on a blank sheet of paper and ask, “What do you see?” most people point to the dot.
The dot is obvious. It grabs your attention.
But here’s the question:
Did you notice the white space surrounding it?
This isn’t a trick. It’s an observation.
Some people only see the dot, what’s wrong, what’s heavy, what’s not working. Others pause and notice the vast expanse of white space that surrounds it. They remain curious, open, and aware that the dot, while visible, is not all there is.
And that, right there, is the difference between being consumed by life or consciously creating it.
What You Focus On Grows
Where attention goes, energy flows.
Where energy flows, growth happens.
Where growth happens, identity forms.
If you continuously focus on what’s lacking, what’s wrong, or what didn’t go your way then your nervous system adapts to that frequency. You become hyper-attuned to danger, to disappointment, to stress.
But if you train your awareness to include the white space, to stay open to solutions, meaning, or even stillness, your system begins to regulate differently. You grow differently. You heal differently. You live differently.
From a Vedic Perspective
In the Vedic worldview, this principle is embedded in how we view reality known as Maya (illusion) versus Satya (truth). We are constantly invited to look beyond the surface, beyond the dot, and into the field of pure potential that surrounds it.
The dot could represent a challenge. The white space is the field, your capacity to respond, create, shift perspective, and expand.
In Ayurveda and the Vedas, this is not passive optimism. It’s intentional direction of awareness. It’s not about denying the dot. It’s about integrating it into a larger, wiser picture.
You are not the dot.
You are not the problem.
You are not the fear or the diagnosis or the moment of pain.
You are the awareness that can hold all of it and still see the space.
This awareness is your superpower.
Micro-Moments, Macro Impact
In my work, whether with individuals navigating health challenges, practitioners seeking clarity, or students learning somatic and emotional literacy, I often come back to this:
Every moment offers a choice.
Do you focus on the limitation or the learning?
Do you attach to the identity of pain, or use it as a portal to insight?
Let’s be clear: I’m not asking you to spiritually bypass reality.
I’m asking you to befriend it.
To widen the frame.
To choose your focus consciously.
Because it’s in these micro-moments of attention that our lives are built.
Questions for You
If you’re reading this, I invite you to pause and reflect:
• What have you been focusing on lately?
• Is your attention drawn to the dot or are you open to seeing the space around it?
• Are you contracting or expanding through this season of life?
You are powerful. You are the artist of your own awareness.
The Practice
Next time you find yourself spiralling into frustration, fear, or fatigue, try this:
1. Name the Dot. Acknowledge it. What’s the thought, the story, or the sensation?
2. Breathe into the Space. Let the inhale be longer than the exhale. Feel your body as a container for more than just this one moment.
3. Ask, “What else is true?” This expands your lens. Maybe the sun is out. Maybe you have support. Maybe your breath is steady.
These small shifts are not small. They are foundational.
They train your nervous system to see options, not just obstacles.
Closing
So, what do you focus on?
Because what you focus on… grows.
And in this ever-changing life filled with curve balls and crossroads, your focus might just be the most powerful choice you make.
Don’t just see the dot. Be the one who sees the space.
Ready to take the first step toward emotional well-being? The Mind and Motion Cards are here to help you navigate your emotional journey. For more resources on emotional regulation, guided practices or purchasing the cards, visit www.monicapema.com.
Monica Pema | Integrated Wellness Expert
Founder of PEMA Mind and Motion | MSc. Psychology
“From Passion to Profit in All Walks of Life”
This article is intended for reflection and education. It is not a substitute for medical or psychological care.
