Welcome to this meditation to settle your mind.
Let's begin by taking a moment to settle your body into a comfortable position.
You may close your eyes or keep them slightly open with a soft focus,
Looking downward with your feet in front of you.
Allow your spine to lift and your shoulders to soften.
Today we will practice focused attention.
During this meditation you will focus on your breath.
Think of a metaphor of resting a snow globe or a jar of muddy water onto a table.
As we let it settle,
It naturally becomes more calm and clear.
The mind is similar.
As we focus attention on the breath,
The mind and the body begin to relax,
Settle and become more clear and feel more free.
Taking a full breath in and a long slow breath out.
Observe your breathing.
Notice how your breath flows in and out.
Make no effort to change your breathing in any way.
Notice the rise and fall of your chest as the air passes in and out.
Bring attention to a slow inhale and a long slow exhale.
When your attention wanders,
As it will,
Focus again in your breathing.
Notice if any thoughts arise but don't hold on to them.
Simply let the thoughts pass and bring your attention back to your breath.
Notice the stages of a complete breath.
From the in-breath to the supple pause and the exhale and the pause before taking another breath.
See the slight breaks between each breath.
Feel the air entering through your nose.
See it in your mind's eye,
Flowing through the nose and then down to your lungs.
Feel the lungs expand as they fill with air and relax again through the exhale.
As thoughts arise,
Simply allow them to pass and return your attention to your breath.
Notice how your breath flows in and out as it passes in and out of your breathing.
Let's finish now with a full deep breath in one,
Two,
And a long slow breath out,
One,
Two.
If you did this practice,
Try a mindfulness listening practice today.
In your next conversation or meeting,
Practice putting all your attention on the person you're speaking with.
And take a moment to reflect.
What impact does bringing your full attention to a conversation have on you or those around you?
Thank you for being here today with me.
I wish you an abandoned universe.
