Learning How To Shift Attention For Meditation Practice

Welcome! This experiential and informative practice will support the focus and shifting of attention during meditation. We’ll practice shifting our focus between the internal and external and returning to our breath as an anchor.
When we intentionally work with our attention each day, our minds will become better able to shift attention when and where we choose.

Image used with permission of the Earl Burns Miller Japanese Garden:”

Transcript

Welcome. Today we will practice shifting and focusing our attention. We'll practice shifting our focus between the internal and the external and returning to our breath as an anchor. Remember there is no right or wrong way to practice. Every time you notice the shifting of your mind and each time you choose to continue to follow it or to perhaps shift it elsewhere, You are strengthening your skills. There are many many ways to practice and I will guide you along one possible path. Let's begin by inviting our eyes to gently close if this feels comfortable. Otherwise we can leave them as they are. Let's pause to feel our feet solid and secure on the ground or to notice the feel of our back or our seat upon the floor. When we are ready let's see if we can find our anchor, Our breath. We can choose to shift our attention from where it is right now at this moment to our breath, Our flow of air by first noticing where it is in our body. Perhaps we find it in our chest or stomach or maybe our throat or nose. Let's just notice where it is without trying to change it. If we cannot find it that's okay. Let's take a deep inhale and exhale together. As we inhale through our nose we can choose to shift our attention to the feel of the cool air flowing in. As we exhale we can shift our attention to the feel of the warm air flowing out. Let's stay with this for another moment. Once again let's inhale noticing the cool air flowing in and exhale noticing the warm air flowing out. This is how we can guide our attention to our breath. If we become overwhelmed by sounds or sights outside of us or by thoughts, Emotions or other sensations within us we can choose to shift our attention back to our breath. We can notice the cool air flowing in and the warm air flowing out. While we are breathing we might notice thoughts or feelings emerge into our awareness. We'll just notice the presence and the thoughts or feelings. We can choose to a bit longer with a thought or a feeling or we can choose to gently shift our attention back to our breath. Now as we breathe we can choose to invite our attention to shift beyond our internal environment and notice what is happening outside of us. First we can tune in to what we can hear. Let's name three sounds that we can hear. Yes, If at any time we begin to feel overwhelmed we might choose to return our attention to our breath. Maybe we can practice that now. Let's take a moment to return to our flow of air, Our breath with an inhale and an exhale. As we inhale we can notice the cool air flowing in. As we exhale we can notice the warm air flowing out. Let's take one more breath just like that. Inhaling and exhaling. Now just as before we can choose to return our attention to what is happening outside of us. Let's name three smells that we notice. Yes, Let's engage our sense of touch in the same way by touching three things around us. Mm-hmm. If it feels comfortable let's softly open our eyes and look around us. Let's name three colors that we see. Mm-hmm. If we choose we can gently close our eyes again and shift our attention back to our inhale and exhale. Noticing the cool air as we inhale and the warm air as we exhale. If we choose we can stay present with these breaths and practice shifting and focusing our attention as we count each inhale and exhale. I will count them out loud. You might count them out loud with me or maybe you choose to count in your mind. If your attention travels as we count just notice this travel. If you choose you can shift your mind back to the sound of my voice or the counting in your mind. We'll inhale for four, Hold for four, And exhale for four. Here we go. Inhaling for one, Two, Three, Four. Hold. One, Two, Three, Four. Exhale for one, Two, Three, Four. Let's do this once more. Inhaling for one, Two, Three, Four. Hold. One, Two, Three, Four. Exhale for one, Two, Three. Yes. Let's close our practice today in the way that we began. Pausing to feel our feet solid and secure on the ground or to notice the feel of our body seated or lying down. If it feels comfortable let's open our eyes, Look around, And notice where we are. I'm honored to have gotten to practice with you today and I send you all of my warmest wishes as you take your next step into your day.