Mindful Focus Meditation

The intention with this practice is to integrate a finer awareness, with relaxation and stability of attention. Simply allow your body to breathe naturally, but instead of being generally aware of your body or abdomen, focus your attention on the opening of your nostrils or upper lip.
Many people find this practice easier to do because there is a clear sensation in this area of the body, which helps to naturally integrate finer focus, relaxed awareness, and stability.

Transcript

Welcome to this mindful focusing practice.

Settling into a comfortable position,

Bringing awareness into the body,

Softening the body.

Whatever posture you're settling into,

Allow it to be one of ease,

Stillness,

And at the same time,

Attentiveness.

Allowing for an awareness of this body naturally breathing and completely releasing any need to control the breath in any way.

Just attending closely to the sensations of the breath throughout the body.

Being aware of your body breathing.

And from time to time,

The mind will wander.

And after it does,

Just allowing your body to soften,

Allowing your eyes to be soft,

Your face to be soft,

And beginning to bring awareness now to your nostrils.

Directing your attention to the sensations,

Either at your nostrils or at your upper lip.

Refining your attention,

Narrowing awareness to this area of your body.

And just noticing sensations.

There's no need to have any thought about any outcome or progress or achievement in concentrating or attending for any period of time.

Just refining focus on this area of your body.

Arousing with each in breath,

Relaxing with each out breath.

Just being mindfully present for each cycle of the breath.

And then recommitting to the next breath and recommitting to the breath after that.

And bringing the mind back if it's wandered.

Once again,

Softening the body.

Bringing awareness to the sensations around the nostrils or the upper lip.

Sensations of breathing.

And here,

Once again,

You can experiment with the counting to the extent that it's helpful.

From time to time throughout this practice,

It's also important to bring awareness to the quality of your attention and also to your body.

If there's any tension or holding,

Just allow that to soften.

Noticing your breathing,

Making sure it's just naturally coming in,

Naturally going out.

No need to force it or breathe in any particular way.

Just applying any balance if needed.

And now we'll continue in silence throughout the rest of the practice.

Reviews

The perfect spare guidance for my morning meditation. Thank you🙏🙏🙏

Almost all unguided with a bit of gentle cueing. Very nice, thankyou.

🌬️ 👃 🙏☺️