Jump Start

Getting started is the hardest part. This focus meditation invites you to bring up your most pressing task of the day. After a quick body scan to reign in your focus, the music will be your timer. You'll focus 25 minutes on this important task. Improved focus is just one of the many benefits of mindfulness. This experience is part of Wanderble's workplace series.

Transcript

Welcome to Wonder Bull.

Today we're going to help you use mindfulness to focus in on your most important task of the day.

So take a second to think about what that task is and get ready to tackle it.

We're going to pull in our focus with a quick body scan and then I'm going to leave you with some music while you spend 25 minutes breaking the back of this important task.

You ready?

Okay.

Our body scan is going to start at the feet.

You're going to imagine your mind is a laser scanner and you're going to beam your attention up your body,

Checking in as you go.

So what can you feel in your toes?

Are they hot or cold?

Can you feel your shoes?

The pressure of your feet on the ground?

And now scan that laser up your legs,

Shins,

Then knees and thighs.

Anything to report?

So simple,

But it can be hard to keep your mind on the job.

If you lose focus,

That's okay.

Just notice and bring it back.

Keep the focus up your hips,

Abdomen and lower back.

Keep an eye out for parts of your body where you're holding on to tension and let it go.

Up the chest and back to the shoulders.

How are they feeling?

Now down the arms to the end of the fingers and slowly back up.

Scan your face,

Relaxing your jaw and the muscles around your eyes.

And now moving the laser of your mind around the back of your head.

Nice work.

You're ready to dive into your most important job of the day.

The music will be your timer.

It's going to feel so good to get this done.

Thanks for being here.

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