Hello and welcome.
This is a short meditation for helping build your focus.
Before you begin,
Get into a comfortable position,
Either seated or lying down.
Close your eyes and begin to relax.
Take a long,
Conscious,
Deep breath in and a slow,
Deliberate breath out.
Inhale deeply and exhale fully.
One more just like that.
Breathe in,
Fill up with breath,
And then breathe out slowly.
Now draw your attention inward to your natural breath.
Notice the qualities of your breath without changing the breath or altering it in any way.
If the mind is busy,
Don't worry.
That is part of the work.
Continue to bring your attention over and over again back to your breathing.
Now start to deepen your breathing.
Imagine drawing the breath from the low belly all the way to the roof of the mouth and back.
As you deepen the breath,
Just notice the sensations that may come up.
Maybe on your inhale,
You notice the expansion of the lungs outward.
Maybe on your exhale,
You begin to notice that feeling of grounding down,
Of coming home.
The inhale may illuminate places in the body that may be carrying tension,
And the exhale may help those places soften gently.
Now start to draw your awareness to your leg.
Notice the heaviness in the legs,
The ground below you holding you up.
Now draw your awareness to your belly.
Notice how the belly rises on the inhale breath and falls on the exhale breath.
Now draw your awareness to your chest,
Shoulders,
And neck.
Notice the stability there,
And maybe even some gentle movement there with your breath.
Now draw your awareness to the warmth in your palms.
Feel the warmth in your palms.
You may notice a gentle pulsation there.
You may notice a gentle pulsation throughout your body.
Now start to draw awareness to your thoughts.
And as if you were watching your thoughts like a ticker tape,
Just notice them as they come up,
And then let them go.
Try not to follow those thoughts into a story,
Or allow yourself to get caught up in them.
Start to draw your awareness back to the inhale and the exhale.
Allow yourself to hear and repeat this affirmation in your mind.
I am present with how I feel in my body.
I am present in how I feel in my mind.
I am present with my breath.
I am present in my body.
I am present in my mind.
I am present with my breath.
Allow yourself to continue to breathe here,
Noticing the qualities of the inhale,
Noticing the qualities of the exhale,
Noticing the rise and fall of the belly as it moves in unison with the breath.
Allow yourself just a few more moments of this conscious awareness.
And now slowly start to bring your awareness to the sensations of the body,
And start to consciously deepen your breathing,
Drawing the breath from the low belly to the roof of the mouth and back.
Maybe you invite in some gentle movement,
The fingers,
The toes.
Maybe you rock your head from side to side or take a deep stretch with the arms overhead.
Slowly blink your eyes open,
Allowing yourself to rest here for a moment before you go out and greet your day.
Thank you so much for joining me for this meditation.
Have a wonderful day.
