Welcome.
My name is Jana.
In this meditation,
We are practicing something called single-pointed focus meditation.
This simply means placing your attention on one thing,
Usually the breath,
And gently returning to it whenever your mind wanders.
So instead of following every thought or distraction,
You practice coming back to one single point of focus.
And when your mind drifts,
Which it naturally will,
The practice is simply noticing it and coming back.
This meditation is part of a progression.
You can stay with this 5 minute practice for as long as you need,
And when you feel ready,
Move into the longer versions.
As the meditations become longer,
There will simply be more silence,
And more space for you to practice on your own.
At first I will guide you,
And then I will slowly let you do it yourself.
Now,
Gently close your eyes,
Or soften your gaze.
Take a slow breath in.
And a long breath out.
Again,
Inhale.
And exhale.
Let your body settle.
Now bring your attention to your breath.
Not changing it.
Just noticing it.
Choose one point to focus on.
Maybe the feeling of air moving through your nose.
The rise and fall of your chest.
Or your belly gently moving with each breath.
Just one point.
As you stay here,
You will probably notice the mind beginning to wander.
Thoughts appearing.
Planning,
Remembering,
Thinking.
That is completely normal.
The moment you notice you have drifted.
Gently bring your attention back to your breath.
No frustration or judgment.
Just return.
Now I'm going to speak a little less and simply let you practice.
Stay with your breath.
If your mind wanders,
Come back.
Breathing in.
And out.
Nothing to force.
Just noticing.
And returning.
Now,
Slowly deepen your breath.
Feel your body again.
Your fingers.
Your toes.
And notice how it feels to place your attention in one place.
Even for a few moments.
Whenever you are ready.
Gently open your eyes.
I wish you the most wonderful day.
And I hope.
To see you back again.
