Let's begin by taking a moment to settle your body into a comfortable position for you.
You may close your eyes or keep them slightly open with a soft focus,
Looking downward with your feet in front of you.
Allow your spine to lift and your shoulders to soften.
Today we will practice focused attention.
During this meditation you will focus on your breath.
I like to think of a metaphor of resting a snow globe onto a table and as you let it settle it naturally becomes much more calm and clear.
Your mind is similar as we focus attention on our breath.
The mind and your body begin to relax,
They begin to settle and become more clear and feel more free.
Now let's take in a full breath in here and a long,
Slow breath out.
Observe your breathing.
Notice how your breath flows in and out and make no effort to change your breathing in any way but simply notice how your body breathes.
Notice the rise and the fall of your chest as the air passes in and out.
Bring attention to a slow inhale and a long,
Slow exhale.
If your attention wanders as it might do,
Don't worry,
This is completely fine and completely normal.
Focus again on your breathing.
Use your breathing as your anchor.
Notice if any thoughts arise but don't hold onto them.
Simply let the thoughts pass and bring your attention back to your breath.
Notice the stages of a complete breath from the inhale to the subtle pause and then the exhale and the pause before taking another breath.
See and feel the slight breaks in between each breath.
Feel the air entering through your nose as you breathe in.
See it in your mind's eye flowing through your nose and then down to your lungs.
Feel your lungs expand as they fill with air and relax again through the exhale.
As any thoughts arise,
Simply allow them to pass and return your attention to your breathing.
Let's finish now with a full,
Deep breath in.
And a long,
Slow breath out.
You might wish to try a mindful listening practice today.
In your next conversation or your next meeting,
Practice putting all of your attention onto the person or the people that you're speaking with.
When you're ready,
If your eyes are closed,
You can slowly and softly open them.
Thank you for meditating with me and thank you for taking the time for yourself.
I hope you have a lovely rest of your day.
