Welcome to the eight-minute focus recess.
Before we do anything else.
I invite you to take a comfortable seat.
Or to lie down.
And when you feel ready,
Close your eyes or take a soft gaze.
Take one slow breath in through your nose.
Let it go through your mouth.
What do you notice?
Whatever comes up for you in this moment,
Allow it to be okay.
Whether it's a sensation,
A thought,
Or absolutely nothing.
There is no need for you to be calm.
You don't need to be relaxed or at ease.
You do not need to show up empty of your thoughts.
Just show up as you are.
And notice your starting point for this practice.
Again,
Take one slow breath in through your nose.
You and let it go through your mouth.
Again,
What do you notice?
This practice is not about perfection.
It is about noticing your experience of this moment.
I invite you to tune in a little more closely to your breath.
Notice the temperature of air moving in and out of your nose.
Is it warm?
Is it cool?
Does the temperature shift?
Notice air as it moves through the back of your throat.
What does it feel like?
Notice the sound of your breath.
What do you hear?
For the next few moments,
Stay tuned into your breath.
Whatever comes up for you,
Sounds,
Sensations.
.
.
Just be with them.
Be with them with a level of curiosity.
Keep your attention on your breath.
This is a practice about noticing.
Let's give you a structure for your breathing.
For the next few minutes,
We will practice inhaling for a count of four and exhaling for a count of six.
Inhale 2,
3,
4.
Exhale 2,
3,
4,
5,
6.
Inhale 2,
3,
4.
Exhale 2,
3,
4,
5,
6.
Inhale 2,
3,
4.
Exhale 2,
3,
4,
5,
6.
Inhale 2,
3,
4.
Exhale 2,
3,
4,
5,
6.
Continue to breathe in this fashion.
Inhale for 4.
Exhale for 6.
Breathing at your own pace.
Knowing that if you lose count,
It's okay.
Just start again at one.
Continue to be with your breath.
Now we will add in a focal point.
The turning point of your breath.
For the next few breaths,
See if you can notice the exact moment where your inhale becomes your exhale.
And the moment where your exhale becomes your inhale.
Notice the turning point.
As you keep your focus on your breath.
Notice what it feels like.
To be at the turning point.
Are there sensations that come up in your body?
Thoughts.
Whatever comes up for you.
Stay here.
Stay in the turning point.
Noticing it within your next few breaths.
To close our practice.
Give yourself one more inhale for four.
And an exhale for six.
Notice the difference from when you started this meditation.
However subtle it may be,
Notice changes.
And noticing is where the reset occurs.
Know that a reset of your focus is available to you anytime.
And it only takes one breath.
When you are ready,
Gently open your eyes.
Reset complete.
