Focus

Guided meditation using alternate nostril breath sensing for cultivating focus.

Transcript

So start by finding yourself in a comfortable seated position,

Settling in to where you are,

How your body is positioned in space,

And then giving yourself permission that for the next five minutes or so,

There is nothing you need to do but be attentive to your experience.

So putting aside your to-do list,

All of the things that perhaps led up to this moment,

And all of the things that perhaps will come after this moment,

Just really settling in to here and now.

Letting your attention find your breath,

And start to zoom your attention in to your nostrils and where your breath makes contact with your nostrils.

Really letting your attention settle,

Sensing the breath moving in and out of your nostrils.

And as your attention settles here more,

Zoom your attention in to your left nostril,

While obviously breathing through both nostrils.

Just focus in on where your breath meets your left nostril,

Seeing if you can sense the temperature difference between your inhale and your exhale in your left nostril.

And gently moving your attention over to your right nostril,

Really zooming your attention in to where your breath meets your right nostril.

Perhaps noticing the temperature difference here between your inhale and exhale in your right nostril.

Just setting any thoughts or emotions free as you keep your attention settled in on your right nostril.

Letting your attention back to sensing your left nostril,

And the breath moving in and out of your left nostril.

And then again moving your attention over to sensing your right nostril.

And then sensing the breath in both nostrils at the same time.

Just purely sensing your breath in your nostrils.

Reviews

I found this guided meditation extremely helpful at the end I felt grounded and relaxed.

That was lovely. Thank you.

A good quick meditation exercise on focusing on the breath.

Simple and helpful. Bookmarking this one to return to!

Pure instruction without obfuscation by explanation, lesson, philosophy or theory. :)

Love how you switched in between each nostril. Thank you

So relaxing, grounded me and helped me focus so much better.

This is a great way to take a positive quick moment out of a busy work day to calm yourself and regroup.

Had a tough time feeling air from my right nostril 😂😂😂 I hope not covid 😐

A really effective post lunch meditation. Focus for a productive afternoon!

Really helped me focus!

Loving calming voice, great simple break I'm able to take during the workday.

I needed this...thank you 🙏

Perfect short way of returning to the present.

Once I got past the giggle factor of hearing the word “nostril” repeatedly, this is a highly effective focus-building meditation. I use it at home and with my teen clients in my mental health practice with great results.

Touching, effective and beautiful.

Really amazing, thank you. 🙏

Lovely focus meditation.

lovely, simple but effective. I foucsed so well all thoughts left me. nice to feel your breath and nose! feeling clearer in my head now. thank you :-)

Helpful! Thank you!