Hello and welcome to this 10 minute focused attention training.
This is good to do anytime,
Anywhere,
Any place.
But particularly if you just need to take a 10 minute break,
Life is getting you very overwhelmed and stressed,
And you just need to settle and be still.
So let's get started.
Feel free to find a comfortable and yet alert position.
So that's usually with our feet on the floor,
Our hands in our lap,
Our back is straight,
And our head is in alignment with our spine.
And we can have our eyes closed,
Or we can keep them open and just lower our gaze,
However we feel most comfortable.
Now let's bring our attention to the weight of our bodies in our chair.
And by feeling the weight of our bodies in our chair,
Or on our cushion,
Or wherever we are in this moment,
By bringing our attention to the weight of our bodies in our chair really helps to ground ourselves to being here right now.
Oftentimes we spend a lot of time in our heads.
We're constantly thinking.
We're constantly contemplating,
Maybe having situations play in our minds on repeat.
So bringing our attention to our bodies really helps to drop our attention from our heads down to our heart and to our bodies.
So just take this moment to notice the weight of our bodies in our chair and also bringing attention to our feet on the floor and our hands in our lap.
Now let's bring our attention to our breath.
And if you can,
And you're not congested,
Keep your mouth closed and see if you can bring your full attention just to the sensation of your breath through your nostrils.
And you just want to notice the sensation of your breath going in and out of your nose.
And the reason for this is that the smaller the area of focus,
The sharper our minds will become.
So see if you can just settle your attention on just the inhale and the exhale and just the sensation of the air going through your nose and out.
And you may want to notice different sensations,
Perhaps different temperatures,
Or perhaps maybe one nostril has more air than the other going through.
But you're just observing the sensation of your breath only through your nostrils.
Let's take a moment to really focus on this.
Okay.
And if at any moment,
Your mind wanders,
Just notice that your mind has wandered.
And just bring your attention back to the sensation of your breath only through your nostrils,
Keeping your mouth closed and completely focused on the sensation of your breath through your nose.
And just bring your attention back to the sensation of your breath through your nose.
Again,
If at any moment your mind wanders,
Just notice,
Be kind to yourself.
Don't beat yourself up about your mind wandering.
And again,
Just bringing your attention back to the sensation of your breath.
And again,
Just bring your attention back to your nose.
And again,
We're not trying to change anything here.
We are just observing the sensation of our breath through our nose.
And again,
The more the smaller the area,
The more focused we become,
The sharper our minds will become.
You can realize we're not doing this part of their strategy.
And now,
Let's bring our attention back to the weight of our bodies in our chair.
And just noticing how our body is feeling in this moment.
Do we feel more centered,
Calm,
Relax,
Just noticing how our body is feeling in this moment.
Just bringing awareness to our whole body.
And now let's take a deep breath in and a slow exhale out.
And in a moment,
I'll ring the bell and feel free to open your eyes and bring your attention back to the room.
Thank you for sharing your practice with me.
See you soon.
