Reset To Calm With This Single Pointed Meditation

Are you feeling stressed or anxious? Do you want to find a way to calm your mind and relax? If so, single-pointed meditation may be the perfect practice for you. Single-pointed meditation is a simple but effective way to focus your attention on a single point, which can help you move away from the default brain mode of self-referential and unhelpful repetitive thoughts. This short meditation is a great way to relax and de-stress. It can also help you to improve your focus and concentration. As always, find a safe and quiet place where you will not be disturbed. Sit in a comfortable position with your back straight. Close your eyes and focus on my voice. If your mind wanders, gently bring it back to your breath. I love hearing from the Insight Timer community. Let me know how it goes for you and let me know what type of meditations you would me to create for you next. Dr. Juna

Transcript

This is a single-pointed focus meditation to elicit your relaxation response.

We're going to focus on a positive word on the inhale and on the exhale to anchor our minds.

So sit comfortably with your back supported and close your eyes.

On the first few breaths,

Let's release some tension.

So on the next exhale,

Whenever that is,

Release tension from the back of your head,

Down your neck,

And all the way down your spine,

Vertebra by vertebra by vertebra.

On the next exhale,

Whenever that is for you,

Release the tension in your face,

Forehead,

Cheeks,

Jaw.

And on the next exhale,

Whenever that is for you,

Just release the tension in your neck and shoulders and let it run out.

And on the next exhale,

Release the tension in your arms,

All the way out,

Your palms,

Hands and your fingertips.

And you'll find your own rhythm of silently repeating the phrases to yourself.

And repeat the phrase at your own pace.

So on your in-breath,

Say in.

On the exhale,

Say out,

Silently to yourself.

And repeat that until the next phrase.

On your next inhale,

Say calm.

And on the exhale,

Ease,

Silently to yourself.

Now slowly,

Notice the sounds in your room.

Start to wiggle your fingers and toes or stretch,

Whatever you need to do.

Take a deep breath in.

Release on the exhale.

Now notice and check in with how you feel.

Reviews

Short and sweet, very relaxing. Thank you for your guidance.

Thank you ! I love this ! Very simple and very effective ! ❤️🙏

Very calming, thank you ❤️

Thank you…just what I needed at this moment.

Thank you. 🌸🌺

It was good and short, thank you 🙏

Thank you for sharing this calming practice ☺️🙏💖✨

Thank you for sharing this amazing gift with All of Us. I, personal, appreciate this opportunity to re-focus and re-center myself nervous system.

A mini reset. Thank you. Nice calming voice too.

Lovely short meditation. Thank you.

Lovely thank you

Lovely! The background music was a tiny bit too loud in relation to your calming voice, but it was a super effective brief recentering experience. Thank you! 🙏🏽

Really good one 👌feel very calm 😌 thank you 🙏

Short and perfect way to reset after your partner wanna spit spicy words

Quick calm and center. I will listen to this again. Thanl you. 🙏

Wonderfully relaxing! Can you tell me the name of the music playing in the background?

Thank you💕🙏🕊️

A lovely quick way to reset - thank you 🙏

Thank you. I met someone who has always been inside me. Calm and ease gives me strength. Much Gratitude

Short but very relaxing. Thank you Dr. Bobby 🙏🏻🌺