Hello my friend,
Thanks for taking the time to meditate with me and bring yourself back into focus.
Try to find a comfortable position.
Either sitting,
Or lying down.
Place your hands on your heart.
On your lap.
Or where it feels right for you.
Soften your gaze and close your eyes if that feels good.
Now use this moment to slow your mind and focus on a deep intentional breath in.
Breathing in through the nose.
And sigh it out.
And in and let it go.
One more time,
In,
Out.
And release.
Good job!
Now allow your breath.
To return to its natural rhythm.
Don't try to change it.
Just feel your lungs expand in the inhale.
And the warmth of your breath.
On the exhale.
You may get distracted,
But that's normal.
When this occurs.
You can gently note it as a feeling.
Or thinking.
This will make it easier to let go of the distraction.
And gently return to the object of focus.
You do not need to be busy noting every single thought or feeling.
But when you realize you've been lost in a thought or a feeling.
Make a note.
And bring yourself back.
To the breath.
Himachandran writes The mind is like a wild horse.
If we can learn to focus and direct it,
We can accomplish great things.
But if we let it run wild,
It can cause a lot of harm.
Notice your shift in awareness.
Compassionate loving awareness.
Focus,
Like meditation,
Is a practice.
You may get lost and distracted over and over again.
But the goal is not necessarily to avoid distraction.
But the awareness of the distraction.
And the ability to come back into focus.
Over and over and over again.
We will always have distraction.
And when we are aware.
We can make a choice.
Take a moment to bring yourself back to the present.
Paying attention to anything that you may feel.
Or here.
You may wiggle your fingers or your toes.
And when you are ready.
.
.
Gently open your eyes.
The goal is not to completely avoid distraction.
But to be aware of it.
And bring yourself back.
