Mental Focus Meditation

Train your brain to focus and stay with one thing at a time. This short but powerful guided meditation helps you stay with your breath for 8 minutes and practice returning to your point of concentration when you get distracted or the mind wanders.

Transcript

Find a position where your spine can be long and your shoulders relaxed.

Maybe let your hands rest in your lap,

Palms up or palms down,

Your choice.

And then when you're ready,

Gently close your eyes or soften your gaze.

And together we'll take a big deep breath in through the nose and a long breath out through the mouth.

Let's do that two more times,

In through the nose and a long breath out through the mouth.

One more time,

Allow your breath to settle into its own natural rhythm.

You don't need to control it or change it,

Just notice it,

Just observe.

Feel your body breathing in and feel your body breathing out.

And bring your full attention to the breath.

Just notice where you feel the breath most.

Maybe it's in the chest,

Or at the nostrils,

Or in your belly.

Just choose one place where you're really feeling the breath and rest your attention here.

Just feel the breath moving in and out at that particular point.

Keep your attention here.

Every time your mind wanders,

Whether it's to thoughts,

Sounds,

Sensations,

Just notice it,

Don't judge it,

Just notice,

And then return to the breath.

Every time your mind wanders and you return,

You're building mental strength,

You're training your mind to stay on task.

Just follow the breath,

Coming back whenever you drift,

No judgment,

No pressure,

Just notice your breath.

And now let's add one more layer.

Begin to mentally say in on the inhale and out on the exhale.

So on your next inhale,

Think in,

And on the exhale,

Think out.

Inhale,

Think in,

Exhale,

Think out.

Just stay with this.

If you get distracted or the mind wanders,

That's okay,

Just gently guide it back.

Just come back to the breath again and again.

That is the practice.

And now release the in and out,

And return to simply watching the breath.

And just notice how it feels to focus your attention so deliberately on one thing.

And now begin to bring your awareness back to your body and to the moment.

Slowly reawakening and ending your meditation practice.

Thank you so much for joining me today,

And great job with this practice.

Reviews

Simple and grounding. I will do this often. Thank you 🙏🏻