Hi and welcome to this meditation for concentration.
As a part of this meditation we'll use the breath to center our awareness and move toward a still calm focused mind.
Take a comfortable seat.
Doesn't matter where you sit as long as the back is upright.
Spine aligned.
Relax the shoulders and relax the face.
Settle in and relax.
Feel the natural state of the body.
Notice the natural state of the breath.
The breath rising and falling.
Aware of every breath as it is.
Not judging.
We won't change the breath.
We'll simply be aware of the natural flow.
Coming in through the nostrils.
Going out through the nostrils.
Breathing.
Allow all five senses to open.
Soften the focus.
Expand the awareness.
We won't resist thought.
We won't resist sound.
We won't resist sensations.
We won't resist smells.
Whatever comes we let it come.
We'll bring our awareness back to the breath.
Allow the belly to expand with air on the inhales.
And contract the diaphragm on the exhales.
Naturally,
Normally,
And easy.
And now whenever you're ready,
We'll start to count each breath up to ten.
Inhale,
Count one.
Exhale,
Count two.
Inhale again,
Count three.
Exhale again,
Count four.
Continue this count until you get to ten.
And then begin again from one.
Inhale,
One.
Exhale,
Two.
Inhale again,
Three.
Exhale again,
Four.
We'll count our breaths from one to ten.
And then start again from one.
Breathe.
We'll count each breath from one to ten.
We'll count the inhales and the exhales.
The natural breath as it is.
Breathe.
Bringing the awareness to the breath,
If we count past ten,
It's okay.
The mind got lost in thought.
We'll simply begin from one.
Inhale,
One.
Exhale,
Two.
Inhale,
Three.
Exhale,
Four.
Counting each breath until we reach ten.
Begin again.
Breathe.
We'll count our breaths from one to ten.
If you start counting and the mind get lost in thought,
Or you forget what number you're at,
It's okay.
It's totally normal.
Simply begin from one.
Counting each breath,
Inhales and exhales to ten.
Begin from one.
And do it again.
Breathe.
Breathe.
Breathe.
If a thought comes up that distracts you from the breath,
It's okay.
We won't resist any thoughts or distractions.
We'll simply bring the awareness back to the breath,
Back to the count.
Not changing the breath and not judging the process.
Simply being aware.
See what happens here.
Continue to breathe.
Breathe.
Breathe.
Breathe.
Bring the awareness to the breath.
Center the awareness,
The attention,
On this moment.
If the mind loses track of the count,
It's okay.
It's normal.
Simply begin the count from one.
Counting from one to ten.
Nothing but the breath.
Fully in breath.
Breathe.
Breathe.
Breathe.
Breathe.
Breathe.
Breathe.
Count the breath.
One to ten.
Inhaling,
One.
Exhale,
Two.
Inhale again,
Three.
Exhale again,
Four.
Counting each breath up to ten.
And then begin again from one.
Redirecting the mind.
Redirecting the awareness and the focus on the breath.
This present moment.
Breathe.
If you lose the count,
Or count past ten,
It's okay.
The mind got lost in thought.
We'll begin from one.
Counting each breath.
Breathing with awareness.
Breathe.
Breathing with awareness.
If a thought or a sensation or sound comes up and distracts you from the breath,
It's totally normal.
Simply bring the awareness back to the breath and to the count.
The natural normal breath as it is.
Breathing with awareness.
Breathing with awareness.
And now at this moment,
Release the count.
Relax the concentration.
And notice anything that comes up in the body.
Notice the state of the current mind.
And notice anything that comes up.
Allow the body to settle down.
And in your own time,
Whenever you feel ready,
You may slowly and gently open the eyes.
Thank you for practicing this concentration meditation with me today.
I hope that you enjoyed it and that you feel concentrated and focused for whatever you need to tackle throughout the day.
Have a great day and namaste.
