Hello and welcome to this five minute guided meditation practice for focus.
Go ahead and sit in a nice comfortable position.
Allow your spine to be elongated and roll your shoulders up,
Back and down away from your ears.
Rest your hands in your lap comfortably.
And once you feel settled,
Go ahead and close your eyes.
We're gonna complete a breathing practice exercise.
So,
Breathing in through the nose for a count of four and breathing out through the mouth for a count of six.
When you breathe out,
Very gently and slowly,
Imagine you're breathing out through a straw.
So keep your lips slightly pursed.
And we're gonna repeat this breath cycle five times.
So when you're ready,
We'll begin.
Breathing in,
One,
Two,
Three,
Four.
Breathe out,
One,
Two,
Three,
Four,
Five,
Six.
Breathing in,
One,
Two,
Three,
Four,
Five,
Six.
Breathing out,
One,
Two,
Three,
Four,
Five,
Six.
Breathing in,
One,
Two,
Three,
Four.
Breathing out,
One,
Two,
Three,
Four,
Five,
Six.
Now allow your breath to return to its natural soothing rhythm.
Notice how you're feeling.
Notice the natural flow of your breath.
And take some time to focus your attention on the natural breath and how it connects to the physical body.
So as you breathe in,
Your body rises and expands.
And as you breathe out,
It contracts.
Notice the rise and fall of your belly and your chest.
The small rise in your shoulders.
Notice how the air is cool when you breathe in and how it's warm when you breathe out.
And just spend a couple of seconds here observing your breath.
As you become more aware of your breath,
Wandering thoughts may begin to arise in your mind.
Don't worry,
This is perfectly fine and natural.
Just allow those thoughts to pass like gentle flow of a river or clouds in the sky.
You may be thinking about work,
Your responsibilities,
Plans for the day.
Just allow those thoughts to pass through your mind without attaching any emotions or judgments to them.
And as you soften your grip on these distractions,
Shift your gentle attention back to the sensations of your breath.
Now bringing the attention back to the body,
Starting at the feet and toes,
Feeling any sensations of your feet and the ground connecting.
Continue to feel your legs,
Your belly,
Your hips,
Your hands,
Your fingers.
Continue to scan your body until you reach the top of your head.
And at this point,
You may feel heightened sensations,
Especially around the areas where you hold tension.
Experience these sensations just as they are and allow your attention to let them go as you return to your breath coming in and out of your body.
This breath is grounding you to the present moment and allowing you to relax your mind and to remain calm,
Clear,
Grounded,
And focused.
Thank you for joining me.
Come back anytime and take care.
Have a great rest of your day.
