Welcome to this focused attention meditation.
We will be first exploring and then choosing where we can focus our attention,
Providing us,
In a sense,
An anchor that grounds us into the present moment.
No anchor is better than the other,
And we can explore a few possibilities,
Such as the breath,
The body,
Or sensations of sound.
Please keep in mind to do what is right for you at any given moment throughout this guided meditation,
Inviting you to either sit,
Stand,
Or lie down in a comfortable position where you can be alert and at ease.
You are welcome to close your eyes,
Or,
If you feel more at ease with your eyes open,
You may choose to soften and lower your gaze.
If you're sitting or standing,
You are welcome to do so in an upright,
Relaxed posture.
If you're lying down,
You may want to choose to do so in a manner in which you are awake and alert.
And whether you're sitting or standing or lying down,
You may sense into the whole body being here,
Resting,
Right now,
With nothing to do,
Nowhere to go,
But to be here now,
In the present moment.
Now,
Inviting you to gently shift attention and bring focus to one object to explore as an anchor,
As we bring our awareness to the breath.
If your anchor is your breath in this present moment,
You may feel your chest rising and falling at its own rhythm,
Or you may notice the breath most when it fills the lungs and expands the chest.
You may notice the rising of the belly with the in-breath,
Or with the exhale and release of the breath,
You may notice the chest fall or the belly deflate.
Or some of us may feel the breath as cool air entering the tip of the nose,
Or as the warmth of the exhaling breath through the nostrils.
However you may feel and notice the breath,
There's no need to change or to alter it.
Just letting your breath flow,
Breathing in and out naturally,
Noticing our attention and focus on the breath,
For another cycle of breathing in and out at your own pace.
Inviting you now to gently shift your attention and focus to the feeling of touch points,
Or sensations of the body.
You may be perhaps curious about the feeling of your feet grounded,
If one or two feet are firmly planted on the floor,
Or if your feet are not on the floor and you're seated in a chair,
You may feel the weight of your feet dangling in the air.
Or if you're lying down,
You may feel the heels of your feet pressing against the ground.
You may notice the temperature of your feet,
Coolness,
Warmth,
Heat.
Now inviting you to gently shift attention again,
Moving attention upwards,
Where you might notice the sensations of the back of the thighs,
Resting against the chair or cushion if you are seated.
You may feel warmth,
Tingling or tightness or looseness in the thighs.
Or if you're lying down,
You may feel the back of the thighs resting on the ground.
And remembering that there is no right or wrong way to bring awareness to these areas.
Just sensing into and taking notice of where your attention is focused at any moment.
And as you may notice your mind wandering with thoughts,
You're invited to just let them come and go,
Like watching clouds drift by in the sky.
And we may gently bring our focused attention back to the sensations of the body.
And as we continue to expand our awareness of the body,
Inviting you to shift attention again,
Perhaps noticing the feelings of your hands,
Palms or fingertips.
Maybe clasped together or resting on your lap.
You may even feel sensations of cool or warm air against the skin on your hands or fingers.
Or the feel of the fabric from clothing that your fingers may be resting on.
Inviting you again to sit for a few more moments,
Noticing the focus of attention when we are aware of the sensations of the body,
Which can help ground us into the present moment.
Whenever we notice our mind wandering,
We can gently bring our attention back to the body with kindness and care.
And inviting you to broaden and expand your focused attention to sense perhaps the entire body being held in awareness.
And again,
Inviting you to gently shift and guide our focused attention to explore another object or anchor,
Such as sound that can also ground us to the present moment.
We can be curious about and notice the sensations of sound.
We might hear the sounds of what is around you in the room that you're in,
Such as the sounds of the soft hum of your computer running.
Or perhaps noticing the sounds of birds singing outside of your window,
The sounds coming and going.
Perhaps noticing the sounds as soft or loud.
Or you may notice no sounds at all.
Or perhaps you may notice the gurgling sounds of your stomach or the sound of a soft ringing in your ears.
And now that we have explored a few anchors or objects in our focused attention practice,
We can remember that we can always choose to focus on what feels most available in the moment.
Whatever your choice of anchor is throughout a focused attention meditation,
Whether it be the breath,
The body,
Or sensations of sound,
Knowing that they are all there and that you can choose to bring your attention back to your chosen anchor.
Whenever your mind wanders,
As it naturally does,
To perhaps planning for the future or ruminating about the past,
With gentle kindness,
You can guide your focused attention back to your chosen anchor,
Back to the present moment.
As we sit here together,
Alert,
Alive,
And awake.
And inviting you now to choose an anchor which may be most available and neutral to you.
And with your one chosen anchor as an object to focus attention on,
We can sit for another minute or two,
Again in silence.
And as we begin to transition again,
We can remember that we have the choice to drop into this focused attention awareness at any time,
Grounding us to the present moment.
And when you're ready,
Inviting you to slowly open your eyes if they are closed,
Perhaps bringing some gentle movement back,
Wiggling your fingers or toes,
Or stretching parts of your body that could use some attention now.
As we are grounded in the present moment,
With gratitude for being in practice here today.
Thanks for being here.
