Hello and welcome!
My name is Annabelle and in today's meditation we are going to start to focus.
Focus is one of those things that we feel should come easier to us but it's actually a skill that we get to train for.
But we can do it fun and we can do it simply and we can do it easily.
So what we're going to do today is just focus on our breath.
This is a very very short vipassana technique.
So what we're going to do is sit or lay down.
Don't lay down if you're at risk of falling asleep.
And you can sit and be supported and comfortable.
After you're doing that take a moment bring your shoulders all the way up to your ears and release them.
And I invite you to start breathing in and out of your nose.
Closing your eyes if you haven't already done so.
And just starting to get curious about how it feels to breathe.
Keeping all of your focus on your nose,
On your nostrils to be more specific.
Don't worry about whether the breath is filling your chest or your belly.
Instead notice the sensation of air going in your nostrils.
Is it focusing more on your left or right?
And when you're exhaling does the air feel warmer or cooler?
How long is the breath?
Are you breathing out of each nostril?
Or is it mainly just out of one?
Knowing if your mind wanders that's okay,
You're human.
But just bringing it back and focusing on this tiny detail of your body.
Has your breath changed and calmed at all?
Is the air feeling warmer or cooler?
Are your nostrils expanding on your inhale?
Are they contracting on your exhale?
Noticing how no two breaths are the same.
You're always breathing in new air and your body always has a slightly different response to it.
And we focus and tap in.
Taking one more deep breath in.
And one more long exhale out.
Starting to notice how the rest of your body is feeling.
How is your head,
Neck and shoulders?
How is your chest,
Back and arms?
How is your belly,
Your glutes and your legs?
How are you feeling as a whole?
Now remember you can always come back to whatever you're focusing on.
Even if your mind wanders.
Allowing yourself forgiveness for being human.
Finding love for what you are doing.
And remember everything is simple,
Easy and fun.
Even when sometimes it doesn't seem like it is.
I hope you have a wonderful day.
You're so loved and so appreciated exactly as you are.
