Welcome to Develop Focus.
In this meditation practice,
You will focus on the breath at the nostrils.
Get comfortable in a seated position of your choice,
With your hips higher than your knees and a tall,
Neutral spine.
Rest your hands wherever they naturally fall.
Gently close your eyes or soften your gaze.
Together,
Let's take three deep,
Slow breaths in through the nose and out through the mouth.
As you inhale,
Fully,
Deeply,
Little pause at the top.
And as you exhale,
Consciously relax your face,
Jaw,
Forehead.
Another one.
Inhale,
Fully,
Deeply,
Pause,
And let go,
Relaxing the shoulders,
Arms,
And hands.
And a last one.
As you inhale,
Fully,
Deeply,
Pause,
Exhale,
Relaxing your belly.
Give your fullest attention to your breath at the nostrils.
Simply notice the breath as it enters and leaves the nostrils.
Notice different sensations.
The flow of air through your nostrils.
Notice the rhythm.
Is your breath smooth or choppy?
The pace.
Is your breath fast or slow?
The quality.
Is your breath shallow or deep?
Notice the difference in temperature as you breathe in and you breathe out.
Simply be aware of your natural breath.
Don't force or try to control your breathing.
Observe it as it comes and goes.
Remember that getting distracted by different thoughts is a good thing because you need distractions to practice meditation.
So,
Whenever your mind drifts away,
Take a moment to acknowledge any thought with curiosity and then gently bring attention to your primary anchor,
Your breath at the nostrils.
Let each breath remind you that the only real moment is this present moment.
You're simply following and noticing your natural breath at the nostrils by aligning your attention with breath,
Here specifically with your breath at the nostrils.
You will naturally begin to develop focus as mind settles down and becomes clearer.
Thank you for joining me in this meditation practice.
