Hello,
I'm Alice,
And today's micro-meditation is called When Focus Feels Far Away.
This practice is for those days when your mind just won't stay put,
When focus feels slippery,
Scattered,
Or completely out of reach.
We're not here to fix that.
We're here to meet it with kindness.
Wherever you are,
Begin by noticing your body.
If it feels OK,
Allow your eyes to soften or close.
Allow the shoulders to relax.
Allow the face to relax.
Unclenching your jaw.
Relaxing your tongue.
Notice the weight of your body supported beneath you.
You don't have to do anything right now.
You can just arrive in your own way.
Now bring gentle attention to your breath.
There's no need to change it.
Simply notice it moving in its own rhythm.
If it feels helpful,
You might follow the coolness of the air as it enters the nose.
And the warmth as it leaves.
You might even rest a hand on your chest or belly and notice the rise and fall beneath your palm.
Whatever helps you feel present.
Some days,
Focus just drifts away.
Like trying to hold water in your hands.
That's OK.
The mind isn't a machine.
It's more like the weather,
Constantly shifting.
When your focus feels far away,
It doesn't mean you're failing or lazy.
It simply means your nervous system might be tired,
Overstimulated,
Or just a little asking for a break.
Instead of fighting to concentrate,
Try softening your attention.
Bring it back to your senses.
Perhaps the feeling of your feet on the floor.
Or the sounds around you.
Maybe you can feel the air on your skin.
Each small moment of noticing is focus.
It's not about forcing attention.
It's about inviting it back.
And just like that,
Focus becomes less about effort and more about presence.
You can always return one breath,
One heartbeat at a time.
Now,
When you are ready,
Bring a little movement back to your fingers.
Maybe roll your shoulders.
Notice how you feel.
Not perfect,
Not fixed,
But a little bit more here,
Perhaps.
Focus doesn't always arrive when we demand it.
Sometimes it finds us when we slow down enough to notice.
I hope you enjoyed today's micro meditation.
And I hope you are able to carry this small calm with you wherever you go next.
And know that this is a space you can return to whenever you need.
