This meditation is where the greatest challenge and growth lives.
Inwardly focusing your mind to narrow your attention on something,
To deepen your concentration,
To sustain it and making your focus muscle more maleable,
Stronger and ever resilient.
How beautiful is your mind's great call to focus?
This is no easy process.
We are forced,
Pushed and at the mercy of our external environment and distractions all day.
The more we train in this mindfulness meditation practice,
Which involves bringing your awareness back to your focus over and over,
The more concentration grows.
In today's meditation,
We are going to anchor the focus on our breath.
So just begin by finding a comfortable position,
Hands resting gently in your lap,
Softly closing down your eyes,
Allowing yourself to relax and be completely unguarded.
Just slowing down.
Breathe in and out.
Placing one hand here on your chest and the other hand on your stomach.
Just noticing which hand is moving as you breathe in and breathe out.
Taking your breath all the way down into the stomach and notice your hand rise with the inhale and fall with the exhale.
Getting your body release and sinking into the ground.
Breathe in.
Breathe out.
Keeping your awareness concentrated on each breath from the beginning to the end of the breath.
On your next inhale,
Mentally start counting backwards from 10 to 1.
10,
Inhale.
9,
Exhale.
8,
Inhale.
9,
Exhale.
6,
Inhale.
5,
Exhale.
4,
Inhale.
3,
Exhale.
2,
Inhale.
1,
Exhale.
Just resting here and breathe.
Feeling all the weight lift.
Feel the pressure release from your chest.
Taking a moment to notice if your mind has drifted off.
Are there any thoughts of the past or too far into the future?
This is totally okay if your mind has wandered off.
With kindness and grace gently whispering to your attention to come back to the breath and start again with the counting backwards of each breath.
10,
Inhale.
9,
Exhale.
8,
Inhale.
7,
Exhale.
6,
Inhale.
5,
Exhale.
4,
Inhale.
3,
Exhale.
2,
Inhale.
1,
Exhale.
Breathing natural and not forced,
Just letting go.
Relaxing your body and just noticing the body sitting here in a state of concentration.
This energy within you to focus on one task at a time today without interruptions.
Visualize and organize your day as one of inner calm.
Desk decoded.
Organized to do this.
Using headsets to minimize distractions.
Sitting on a comfortable chair.
Having water and a snack close by.
Turning all your notifications off.
Spending time to check your emails.
Having blocks of time to complete your tasks.
The less clutter and distractions you have around you,
The easier it will be to sustain concentration and create a sense of focus.
Do not rush this practice.
It is here where you are growing your focus.
To deepen your concentration.
To sustain it.
And making your focus muscle more maleable,
Stronger and ever resilient.
Deep breath in.
Slow exhale out.
Beautiful.
Just gently coming back into this space.
Bringing yourself back into the flow of the day.
Slowly opening up your eyes.
Having a gentle stretch.
Taking a moment to stretch your arms high above your head as if you are waking.
Fully back into the room.
Refreshed.
Refocused.
And ready.
Namaste.
