10-Minute Single-Pointed Focus Meditation

This meditation is the second step in my progressive Single-Pointed Focus Meditation series.

The series is designed to help you gradually strengthen your focus and build a sustainable meditation practice. Rather than jumping straight into longer sessions, you'll slowly increase the length of your practice while becoming more comfortable with silence and your own awareness.

In this 10-minute meditation, I'll guide you a little less, giving you more space to practise returning to one single point of focus: your breath.

Every time your mind wanders and you gently return, you're strengthening your ability to be present.

Continue with this meditation until it feels natural, then move on to the 15-minute version whenever you feel ready.

Music provided by Ivo Vicic - Mellow Mood - Calm River Flow Birds Chirping. 1

Transcript

Welcome. This meditation is part of a progressive single-pointed focus meditation series. Designed to help you gradually strengthen your focus and deepen your meditation practice. In this practice, Your only intention is to rest your attention on one point, Usually the breath, And gently return whenever the mind wanders. As these meditations become longer, You will notice that I guide you a little less, Creating more space for you to practice on your own. There is nothing to force and nothing to achieve. Just one breath and one gentle return at a time. Now, Softly close your eyes or lower your gaze. Take a slow, Deep breath in. And slowly let it go. Again, Breathing in. . . And breathing out. Allow your shoulders to soften. Relax your jaw. Let your hands rest exactly as they are. There is nowhere else you need to be. Now bring your attention to your breath, Not changing it. Simply noticing it. Choose one place where you feel your breath most clearly. Perhaps the air moving through your nose, The gentle movement of your chest. Or they rise and fall off your belly. Choose one place. And stay there. You may already notice thoughts appearing. A memory, A plan. A distraction. That's completely natural. The moment you notice you've wondered. Simply return to your breath. No judgement. No frustration. Just returning. Every time you notice you've wondered. And gently return. You are strengthening your ability to be present. Stay with your breath. If your attention drifts, Gently come back. One breath. One point of focus. Allow the breath to breathe itself. There is nothing you need to control. Simply notice. Simply return. You may find that some moments feel quiet. While others feel busy. Both are welcome. The practice is the same. Return. Continue breathing naturally. Nothing to force and nothing to fix. Now begin to deepen your breath. Become aware of your body once again. And the surface supporting you. The space around you. Take one final slow breath in. And slowly breathe out. Notice how it feels to simply return again and again. That is the practice. And whenever you are ready. Gently open your eyes. I would recommend you stay with this practice until it begins to feel familiar. And then, Whenever you are ready, Continue with the 15-minute meditation. I wish you a lovely day. And hopefully until next time.