Hello and welcome.
This is a concentration meditation to help train attention.
Training attention through meditation is like training a muscle.
The more we practice,
The stronger our ability to concentrate can become.
Over time,
You may notice that not only does focus improve during meditation,
But you also find it easier to stay present in other areas of life.
Whether working,
Spending time with family or friends,
Or simply enjoying a quiet moment.
So if you aren't already in a comfortable,
Quiet place,
Find somewhere where you can sit undisturbed.
Settle into a relaxed,
But alert posture.
Whether you're on a chair with your feet on the ground,
Or on a cushion or floor with your legs crossed,
Or you can be lying down as well.
Find a comfortable position,
And if you would like to do so,
Close your eyes or soften your gaze,
And begin to slow down and take a few cleansing breaths.
Inhale through your nose,
Filling the stomach and chest with air,
And exhale through your mouth,
Releasing any tension in your body.
Allow yourself to fully arrive in this present moment,
As you continue to bring attention to the rhythm of the breath.
Notice the sensation of air entering and leaving your nostrils,
Or the rise and fall of the chest and belly.
Choose a point of focus,
Where the breath feels most vivid,
And see if you can keep your attention there.
This could be the coolness or temperature of the air at the tip of your nose as you breathe in and out,
Or the rhythmic movement of your abdomen with each inhale and exhale.
As you focus on the breath,
Aim to deepen your concentration a bit,
And if it helps,
See if you can bring some silent counting as you breathe in and out,
Starting at one as you inhale,
And going up to 10 before beginning again.
So as you inhale,
Counting one,
Exhale two,
Inhale three,
Exhale four,
Inhale five,
Breathing out six,
Breathing in seven,
Breathing out eight,
Breathing in nine,
And exhaling 10.
If your mind wandered,
Or as you do this on your own,
If your mind wanders,
That's part of the practice,
And you want to just try to bring it gently back to the breath,
And begin counting your inhales and exhales again.
Continue to do so on your own.
As we bring our attention to something like the breath,
It's natural for the mind to wander.
The mind's tendency to wander is completely natural.
Thoughts,
Feelings,
Or external noises will likely pull your attention away from the breath.
When this happens,
Simply notice that your mind has wandered,
And gently bring your focus back to your breath,
In this case,
Or whatever your point of focus is during meditation.
The wandering mind is not a sign of failure,
But an essential part of the practice.
Each time you notice your mind drifting,
And you redirect your attention,
You're strengthening your ability to focus.
This process of noticing and returning is like a mental exercise that builds your mental muscles of sustained attention.
So whenever you engage in this practice,
Each time your mind drifts off,
Gently and compassionately bring it back to the awareness of the breath.
Over time you might find that the distractions become less frequent,
And your ability to stay with the breath improves.
The goal isn't to achieve perfect concentration,
Or to eliminate distractions altogether.
Instead,
It's about cultivating a gentle awareness,
And learning to return your attention to the present moment,
Over and over again,
With patience and compassion for yourself.
As this meditation comes to an end,
Gradually bring your awareness back to the space you're in.
Notice any sounds around you,
The feeling of your body against the surface you're sitting on,
And the sensations of your body.
Take a final,
Slow deep breath,
Appreciating the time you've dedicated to this mental exercise today.
Thanks for listening,
And take care.
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