Day 4: Claiming & Reclaiming Attention

In today's meditation, we'll practice claiming and reclaiming attention. Together, we bring our attention back to the comforting and restorative nature of our breath, before setting an inspiring intention for the day.

Transcript

Let's begin today by becoming aware of our breath.

On the next inhale,

Let's draw in for a count of four on the inhale.

Here we go.

One,

Two,

Three,

Four.

Just hold it for seven as everything slows down.

Five,

Six,

Seven.

Big exhale for eight.

One,

Two,

Three,

Four,

Five,

Six,

Seven,

Eight.

Big inhale for four.

Hold for seven.

Just absorbing all this nourishment and oxygen.

Six,

Seven.

Big exhale for eight through the mouth.

Six,

Seven,

Eight.

One more cycle of four,

Seven,

Eight.

In for four.

Hold it.

Seven.

Exhale for eight.

Let's pick up the rhythm of the breath.

Steady breaths in and out through the nose.

As we start drawing our posture into focus,

Chin parallel to the floor,

Gaze with eyes closed,

Resting at the center of the forehead.

As we allow the breath to do its job.

Just putting a lot of focus today on making the inhales and the exhales of the breath as even as possible.

Just picture on the inhale,

The tide washing ashore.

And on the exhale,

Being drawn back out into the ocean.

And any time the mind wants to stray,

Just pull it back gently,

Without judgment.

Straight back to the breath.

Our focus for today is to pay attention to the gaps between thoughts.

Even the subtle gaps between the breath.

So when you reach that point,

That subtle point between inhale and exhale,

Between exhale and inhale,

Just pause and notice.

Notice your ability to consciously slow everything down.

Drawing the breath in deeper,

More slowly.

And exhaling the same.

And from this place of stillness,

Where time moves more slowly,

Let's set our intention for today.

What do you want to bring to this day?

Reviews

I really like those quick morning meditation. I love not to have to look for a meditation. I just follow the days. I have saved them all except that it stopped at 21. I think there was 30.

Great pratice. Thank you

Calming of my thought-generating mind. A nice pause from “doing” and more of a leaning into the breath and here and now. Permission to be.

One of my favourites that I keep coming back to. Short and clear. Thank you!

Great! Thank you!

Really enjoyed this one KC

Great! Thank you very much 🌈namaste

Perfect. Thank you. 🙏

Love the bite sized yet impacful nature of this series. Thanks for doing this work.

Loved this. Will be revisiting.

Thank you 🙏🌺🌸🦋

Perfect start to the morning, thank you!✨

I am really enjoying this series. Thanks!

A lovely way to start my day.
Thank you 💜

Short, but very sweet. Thank you.

My practice has become "sloppy" since I had a surgical procedure in October. This series is helping me to reconnect and refocus my attention. I am grateful.

Wonderful way to start my day. Thank you

Great one to save and do again at a later time

lovely grounding into solid posture. the underlying message is powerful and beyond the words guiding you- inhabit your body fully with strength and intention. powerful work thank you!!

Thank you🙏🏻🙏🏻🙏🏻

Very nice. I want to bring appreciation to this day.