Day 6: Putting It All Together (Getting, Reclaiming & Directing Our Attention)

Today we put together a few of the practices we have undertaken up to this point. We start by getting our own attention (4-7-8 breathing cycles), then bringing our attention back to the breath (as many times as necessary), before concluding with setting a powerful intention for the day. This is Day 6 of the 30-Day Meditation Challenge from This Epic Life.

Transcript

Today we're going to focus on the three phases of meditation.

Getting our own attention,

Reclaiming our attention as many times as necessary,

And finally directing our attention.

So let's begin by getting our own attention,

Eyes closed,

Chin parallel to the floor,

Comfortable seated meditation posture,

Breathe in through the nose for a count of four on the inhale.

One,

Two,

Three,

Four.

Hold for seven if you can.

One,

Two,

Three,

Four,

Five,

Six,

Seven.

Big exhale through the mouth for eight.

Two,

Three,

Four,

Five,

Six,

Seven,

Eight.

In for four.

Now hold for seven.

Six,

Seven,

Exhale for eight.

Just slow it all down through the mouth.

Exhale.

Release everything you don't need.

Seven,

Eight.

One last time,

In for four.

Hold for seven.

Feel everything deepening,

Feel your presence deepening.

Exhale for eight through the mouth.

On the next inhale,

Settle into the rhythm of the breath.

Steady breaths in and out through the nose.

Letting each breath widen the spaces between thoughts,

Between cells in your body,

Between bones and joints.

Just letting each breath intentionally create space.

Allowing the breath to draw in the waves of this ocean.

On the exhale,

Release,

Pushing everything back out to sea.

And as any thoughts or emotions arise,

Just calmly releasing them with the breath.

With no judgment.

As you bring the focus back to the breath.

As you bring the breath back to you.

This little exercise of dropping the thoughts and bringing the focus back reminds us who's in control.

These subtle gaps between thoughts,

Between action and reaction.

These are what we need to expand each day.

So enjoy the practice.

The thought hooks us.

We release it.

Back to sea.

Bringing awareness back to the breath.

As many times as necessary.

And in this new place of stillness,

Let's hold a vision for just a second of what we want to create today.

What are we willing to ask for?

What are we willing to say yes to?

What are we willing to say no to?

What are we willing to say yes to?

Reviews

Always good to go back to the basics of catching one’s own attention, harnessing the breath, and letting the thoughts move through me without judgment. Thank you, KC!

I love the breath exercise - you hooked me! I am going to try out the other practices you offer leading up to this Day #6. Thank you

So enjoying the meditation journey and challenge! Thanks for your guidance 💙

Having the daily steps to keep me on track is incredibly helpful for keeping me motivated to build this as a daily habit and to deepens my practice.

Loved it! The background sounds were wonderful too! Thank you 🙏

Pleasant voice, pleasant pace, pleasant exercise. Thank you Kristoffer. 🙏🏼

Thank you 🙏 this program is really very helpful 🔆

Another wonderful session! Feeling great!
Thank you so much!
Namaste 🙏 🌸🌞💜

Thank you🙏🌺🌸😳

Very good indeed!

This was an awesome meditation. Thanks!

Awesome and fulfilling to start the day.🍁

Thank you🙏🏻🙏🏻🙏🏻

A good reminder, thank you 🙏🏻

Great to re focus

Short and powerful. Loved this. How can I access the other 5 days in this series? I can’t seem to find them. Namaste

Another great meditation. I love this series!

Thank you!!! 🙏🏻💝🙏🏻

I very much needed this brief refocusing this morning. Thank you and namaste.

The more I practice the easier it to stay focus on my breath. I'm looking forward to tomorrow!