Hi,
My name is Eugene.
Welcome to our meditation for.
.
.
Focus.
And clarity.
Find a place.
At home or find a room.
In which is quiet,
Preferably you being by yourself.
And bring a chair.
This meditation is done.
In a seated position on a chair.
If there's any devices that may cause a further disturbance.
Silence them or just turn them off for now.
Find a seat on the chair.
Make sure the small of your back is pressing into the chair.
And that your spine is straight.
In your sitting upright.
Place your hands on your knees.
Palms facing down.
Take a deep breath,
Inhale through your nose.
Exhale.
Through your nose.
Inhale through your nose.
Exhale through the nose.
One more time,
Inhale through the nose.
Exhale through the nose.
And gently close your eyes.
Your shoulders are relaxed.
Make sure your spine is straight.
Yet comfortable.
Seated in an upright position.
Relax all the muscles in your face.
Relax your shoulders.
Make sure your feet are flat.
On the floor.
And your palms are resting comfortably on your knees.
Relax your jaw.
Now I want you to bring your awareness to your forehead.
Start off at the right side.
Right on the right temple,
On the side of the head.
And keep your awareness on the right side,
On the right tempo.
Relax the forehead.
Relax all the muscles in your face.
And become aware of any sensations.
That might be.
Around your right temple.
The side of the head.
And slowly you want to keep your attention moving.
More so in a zigzag.
Up and down.
Scanning for any sensations that you might be feeling in that area.
And slowly,
Gradually make your way across your forehead.
Stay aware.
And as you make your way to the left side,
Of fear.
Forehead.
The left temple.
Stay there for a few moments and see if there's any sensations in that area.
So the whole forehead is relaxed.
Now I want you to bring your awareness to the middle.
Of your two eyebrows.
In the middle of your forehead between your two eyebrows.
Just keep your awareness in that small area.
Make sure.
Your forehead is completely relaxed as you focus.
On the point between your two eyebrows.
Relax your jaw.
Relax your shoulders.
And just continue to be aware.
Of the point between you.
Right in the middle between the two eyebrows.
Bye!
If your mind wandered,
Just bring it back to that same point.
Make sure your jaw is relaxed.
If the mind wanders,
Take a few deep inhales through the nose.
And exhale through the nose and bring your awareness back.
Right between your two eyebrows in the middle of your forehead.
Bye.
Stay alert.
Give me six deep breaths.
Inhale through the nose while being aware of the point between your two eyebrows,
The middle of the forehead.
Inhale through the nose.
Hold it.
Right at the point between.
Your eyebrows hold it right there.
Exhale through the nose.
Inhale through the nose.
Hold it.
Exhale to the non.
Inhale through the nose.
Hold it.
Exhale through the nose.
Three more.
Inhale through the nose.
And hold the breath as you hold the inhale in.
Keep your awareness at the point between your two eyebrows.
Exhale through the nose.
To whom more.
Inhale through the nose.
Hold it.
Exhale to the nose.
One more time.
Inhale through the nose,
Hold it.
Keep your awareness at the point between your two eyebrows.
Hold the breath in.
Exhale through the nose.
Now just let the breath flow in on its own.
Now release your focus from between the two eyebrows.
And just be aware of the space.
That's around you.
You can see it very clearly.
Because the mind is calm.
And focus.
Take a deep breath,
Inhale through the nose.
Exhale through the mouth and slowly open up your eyes.
Wiggle your fingers.
And you can carry on with the day with a much more focused mind.
Clear.
