"Just This" Single Pointed Focus

Work to settle the mind with a single-point focus on the simple mantra "just this" or "just this moment" if you prefer. Helps to generate focus, calm, and a great starting practice for new and practiced meditators. Based on adapted Zen Meditation from James Austin, MD.

Transcript

Find a comfortable space where you can take a few moments just for yourself.

Find a comfortable seated or laying down position.

And if it's comfortable to you,

Allow your eyes to close.

Checking in with your body and your breath to see how you're doing and feeling right now.

Realizing the activity level of your mind,

Noticing any sensations in your body,

Connecting to something that you feel physically,

Whether it's where you're making contact with the floor or the chair or one body part touching another.

And as you drop in,

Knowing whatever comes up in the next few minutes is okay.

Coming back as many times as needed to this moment and to your breath.

Allow your breath to start to slow down,

Becoming smoother,

Longer,

And slower with each breath.

Breath cycle.

I'll guide you through just this mantra meditation.

On your next inhale,

Imagine the word just and with the exhale counting down,

Starting with the number 10.

Inhaling just,

Exhaling nine.

Inhaling just,

Exhaling eight.

Just seven.

Just six.

Just five.

Just four.

Just three.

Just two.

Just one.

Inhaling for this,

Exhaling for 10.

Inhaling this,

Exhaling nine.

Inhaling this,

Exhaling eight.

This seven.

This six.

This five.

This four.

This three.

This two.

This one.

Putting it together for just this or just this moment.

Inhaling for the just,

Exhale this moment.

Taking three more rounds.

Exhaling deeply,

Just.

Exhaling this moment.

Just this.

Just this.

Allowing the breath to return to its natural cycle and checking in,

Noticing your energy,

Your mood,

Your body,

Your level of mental activity.

Appreciating whatever is showing up for you right now and thanking yourself.

And as best you can,

Taking with you whatever sense of focus or calm or trust that you've cultivated over the past few minutes,

Taking that with you into the next part of your day and knowing you can return to this phrase and this space anytime you need it.