Hello and welcome to this short meditation for focus and learning.
This meditation is best done in the morning or during the day.
Find yourself in a comfortable position either sitting on a chair or a cushion with your spine long or lying down somewhere.
Whichever position you choose be sure that there is space for you to breathe with relative ease.
If at any time your breathing feels restricted or you feel uncomfortable you may choose to change positions even if it's part way through.
Whatever you need to do to keep yourself comfortable here is okay.
Once you have found yourself in a comfortable position seated or lying down you may choose to close down your eyes or simply soften your gaze either towards the tip of your nose or out on the floor somewhere in front of you.
Let us begin with a body scan.
Gently bring your attention to the very top of your head.
Notice any sensations that you may feel.
Slowly move your attention down through your face starting with your eyebrows,
Cheeks,
Nose,
Down towards your mouth and your jaw.
Notice if there is anything that you are holding on to in your face or perhaps it feels soft and open relaxed.
Whatever it is that you are feeling through your face just notice the sensations.
Now move your attention down through your neck both the front of your throat and the backside of your neck and again be curious about what it is that you're feeling there.
Are you tense or are you relaxed?
Begin to let your awareness move softly down towards your shoulders now.
If you are seated you might let your shoulders drop down away from your ears.
If you're lying down perhaps you pay attention to the feeling of the backs of your shoulders against whatever surface it is that you are lying upon.
How are you feeling in your shoulders today?
Once again notice how tense or relaxed you might be feeling.
Trace your awareness now down your arms,
Upper arms through elbows to lower arms,
Wrists through to your hands and the very tips of your fingers.
How are your arms feeling today?
Perhaps you allow your hands to soften so that your fingers begin to curl in towards your palms.
Now bring your attention back towards your chest.
Feel your ribcage move as you breathe in and out expanding and contracting with your breath.
Notice how you feel throughout your chest today.
Can you feel spacious,
Open around your heart or perhaps you might be holding on to something tension in your chest today.
There is no need to change or manipulate your body in any way but simply notice.
Be curious.
Be open to whatever it is that you might be feeling.
From your chest begin to move your attention down into your belly and your lower back.
Let your belly be soft here.
Perhaps you again feel your breathing.
Notice how it is that you're feeling in your belly today.
From your belly move now towards your pelvis,
Your hips.
If you are seated you might now feel the surface that you are sitting on underneath you.
Notice the parts of your body that are in contact with the floor or the chair.
If you're lying down perhaps you feel heavy and open through your pelvis,
Your hips.
How are you feeling in your hips today?
Trace your attention now down your legs,
Upper legs,
Front and backs of your thighs,
Down towards your knees,
Your lower legs,
Ankles,
All the way through your feet to the very tips of your toes.
How do you feel in your legs today?
Are there any areas that feel tightness or soreness or perhaps you feel open and loose all the way down through your legs?
With this new awareness of how your physical body is feeling in this moment you may now choose to turn your attention to your breath.
Bring awareness in particular to the pause after your exhale but before your next inhale.
That tiny moment of space at the bottom of your breath.
You may choose to simply bring your awareness here.
Notice the pause,
Pay attention to the space.
Instead you may choose to focus your attention by labeling your breath cycles.
Each time you inhale think to yourself inhale or I am inhaling and each time you breathe out think exhale or I am exhaling.
Notice anytime your thoughts wander away from your breath and gently bring your attention back to labeling.
Know that it is totally normal for your mind to wander.
Simply bring your attention back to your breath thinking I am inhaling and I am exhaling.
Now take a few moments and continue the practice on your own.
You you you Where is your breath in this moment?
Remember anytime your thoughts begin to wander bring your attention back to your breath.
You you Now release your focused attention on your breath and allow yourself to breathe normally in stillness.
Gently bring your presence back into the room perhaps noticing the parts of your body that are in contact with the seat or the ground beneath you.
Feel your physical body sitting or lying here.
Then with your eyes still closed or your gaze soft you might begin to visualize the room that you are in.
See the colors in the room.
Picture any furniture that might be there or perhaps you might imagine the sunlight coming through a window or a door.
When you feel ready in your own time you can gently blink your eyes open.
You You are now ready to move through the rest of your day with the benefits of this practice of focused attention.
Know that your breath is always there for you to come back to at any time.
I wish you a wonderful day.
Thank you.
