Cultivating Focus And Calm

This is a lovely 'ABCD' meditation practice. A stands for anatomy, B for Breathing, C for Counting, and D for, learning the skills to rid yourself of a Distracted mind. Follow Barbara's soothing voice as she takes you through a gentle and mental enriching practice, allowing you to cultivate focus and calmness of the mind. Following this practice, you will increase your capacity to focus, and be able to approach tasks and challenges in daily life, particularly those in the workplace, with a creative, stimulated and open mind.

Transcript

This meditation for the cultivation of focus and calmness of the mind follows the steps of A,

B,

C and D.

The A of anatomy,

The B of breathing,

The C of counting and the D of how to lead the distracted mind.

Anatomy Start by sitting comfortably,

Two feet on the ground,

Straight up and relaxed at the same time.

You can close your eyes or let them rest with a soft gaze.

Let the shoulders rest gently on the chest,

Let the arms be soft and let the hands rest softly on the knees.

The area of the heart open,

The belly relaxed and round.

Sitting firm on your buttocks,

Grounded by your legs and your feet.

Breathing Bring your attention to the breathing.

Maybe you can follow the breath in your belly and maybe for you it's more easy to follow the breath at the nostrils,

The air flowing out just a little bit warmer than the air flowing in.

Make a choice where your anchor of focus on the breath is at the moment and stay there.

Breathing in,

Breathing out.

Be aware of the spaces between the in and the out breath.

Counting Now start counting every out breath.

You count up to 8 and then count from 8 back to 1.

So breathing in,

Breathing out,

1.

Breathing in,

Breathing out,

2.

Breathing in,

Breathing out,

3.

Breathing in,

Breathing out,

4.

And then before silence will start only D is left,

The D of distractions.

And this is probably the most beautiful and powerful part of this mindfulness training of focus,

Because our minds love distraction.

Sounds,

Feelings,

Bodily sensations.

Name the distraction and bring the attention back to the breathing and counting.

Starting with 1 again.

Every moment is a new opportunity.

And now and then there will ring a bell to remember.

Guys,

The time has come to take the action and press the small bell so you know the Breathing in,

Breathing out,

Counting.

Breathing in,

Breathing out,

Counting.

Breathing in,

Breathing out,

Counting.

Bell rings.

Bell rings.

Bell rings.

Bell rings.

So before ending this meditation,

Please have a moment of setting up your intention for the rest of the day.

Maybe your intention is to live with peace and calmness,

Or to bring in kindness and patience in the midst of all things,

Or something different.

Don't really bring the intention alive and awake.

Live well.

Bell rings.

Reviews

ABCD: Anatomy, Breathing, Counting and Leaving a Distracted Mind

Wonderful ! Thanks!

Just what I needed before I begin homework.

Heel fijne manier om, rust te krijgen in
je hoofd .

One of the best meditations here for calm and focus. Had the perfect amount of silence, teaching, calm tone of voice, etc. Thank you! Namaste 🙏🏻

Simple and effective, just what I needed for a work break.

Such a powerful meditation in just 10 minutes! I’m grateful to have found you. Thank you. 🙏

Very nice! Thank you. 🙏💕

Thank you for this inspiring meditation: it will make my day way more effective & efficient!

Gentle, kind, simple, helpful and sincere. Thank you.

Excellent breathing technique, there’s room for improvement with sounds but overall a functional meditation.

Incredibly well-crafted and created meditation. The voice was calming, elegant and clear. The pacing perfect.

Such an effort calming and simple meditation. Simplicity is always a good thing. Thank you. 😊 May you be well.

Thank you, I loved the long pause of silence!

Very nice! Thank you

Unique and helpful spin on breathing that moves focus from the in breath to out breath. Lessens the powers of distractions.

Very well done and very helpful. 🙏

A perfect start to my day. Thank you