Welcome to meditation number four for mindful growth.
This is a 15 minute focus meditation.
This meditation will help you to develop single pointed concentration and be able to resist distractions when needed.
To get started make sure that you have a comfortable meditation posture with a straight back,
Eyes gently closed,
Shoulders relaxed,
And hands resting in your lap.
And to begin we can take a few deep breaths in and out,
Allowing ourselves to sink into our chair or cushion,
Feeling completely supported,
Letting go of all the busyness of our lives,
Getting ready to take full advantage of this time that we've set aside for ourselves.
Now we can move our attention to the sensation of our breath,
Feeling it entering and leaving our body,
Experiencing the sensation throughout our body,
Our abdomen,
Lungs,
Shoulders and so forth,
All moving in unison.
Allowing our minds to settle.
And now we can recall that concentration or focus is our ability to sustain our attention on a single object over time.
This is particularly important for staying focused even amidst distraction.
This meditation will train us for this.
And now we'll move our attention to the specific sensation of our breath within our nose.
Our goal now is to keep our concentration there single-pointedly without distraction to the best of our ability.
If our mind wanders away or we lose the sensation of our breath,
We just relax that distraction as soon as we can.
Return our attention to our breath,
Remembering that each time we notice and bring our mind back.
We are successfully training in meditation.
To help us with our concentration,
We can try using a small part of our attention to count the number of breaths that we remain focused without distraction.
When our mind wanders away,
We can simply start counting again at one.
And next we can try to refine our concentration.
Try to refine our concentration by focusing on a more subtle object of meditation.
Starting to zoom our attention into the subtle sensation at the very tip of our nose as we breathe in and out.
A cool sensation as we inhale and warmer as we exhale.
And we can start to focus on the subtle sensation at the very tip of our nose as we breathe in and out.
Trying to find that balance where our concentration is not too tight.
Also,
Not too loose.
We drift away or become drowsy.
And finally for the final two minutes,
Seeing if we can remain completely focused on this subtle sensation without distraction.
And we can start to focus on the subtle sensation at the very tip of our nose as we breathe in and out.
And we can start to focus on the subtle sensation at the very tip of our nose as we breathe in and out.
Now you can slowly relax your concentration.
Gradually arise from your meditation.
And that concludes meditation number four for mindful growth.
Thank you.
