Spot On The Wall Focus Based

Learn how to do Spot on the Wall. A simple and effective technique for improving focus. No visualaztion is required, eyes are open, and it can be done sitting or laying down. It's great for beginners.

Transcript

Hello. Thank you for joining me today for Spot on the Wall meditation. To begin the meditation, Sit in a comfortable position. Focus on your breath. Breathe deeply. Allow your shoulders and your jaws relax. Look straight ahead. Find a spot on the wall. It can be a blank spot or a picture or just anything directly in front of you. Focus on that spot. Thoughts are going to come. Allow them to come and go past without interacting with them. Remember to keep breathing, Focusing on the spot. And if you find your mind wandering, Gently bring it back to focusing on your spot. If your eyes feel uncomfortable or your neck feels uncomfortable, Feel free to move your eyes if needed. And then once you make those adjustments to allow yourself to become more comfortable, Go back to focusing on the spot. Thank you for joining me today in this meditation, And I hope you have a wonderful rest of your day.