Focused Attention To Settle Mind (Beginner)

This practice allows you to focus your attention on an object, sound, or sensation rather than trying to achieve a clear mind. Unlike classic meditation, where you focus on nothing to quiet your mind, with focused meditation, you still remain in the present, but focus wholly on one thing.

This practice is suitable for beginners who have no mindfulness experience. It involves introducing developing attention on the breath, learning how to let the thoughts pass and relaxation.

Transcript

Let's begin by taking a moment to settle your body into a comfortable position.

You may close your eyes or keep them slightly open with a soft focus,

Looking downward to your feet in front of you.

Allow your spine to lift and your shoulders to soften.

Today we will practice focused attention.

During this practice,

You will focus on your breath.

Think of a metaphor of resting a snow globe on a jar of muddy water onto a table.

As we let it settle,

It naturally becomes more calm and clear.

The mind is similar.

As we focus attention on the breath,

The mind and body begin to relax,

Settle and become more clear and feel more free.

Taking a full breath in and a slow breath out.

Observe your breathing.

Notice how your breath flows in and out.

Make no effort to change your breathing in any way.

Similarly,

Notice how your body breaths.

Notice the rise and fall of your chest as the air passes in and out.

Bring attention to the slow in here and the long slow as here.

When your attention wanders,

As it will,

Focus again on your breathing.

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 in breath to the subtle pause,

The as here and the pause before taking another breath.

See the slight breaks between each breath.

Feel the air entering through your nose.

See it in your mind's eye flowing through the nose and down to your lungs.

Feel the lungs expand as they fill with air and relax again through the as here.

As 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.

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