This is a simple breath focus meditation designed to improve your focus and concentration.
Find yourself a comfortable position with a posture that you will be able to maintain for the next 10 minutes.
You may be seated or lying on the floor.
Become aware of the ground beneath you.
Noticing any sounds happening around you,
The feeling of your clothing on your body.
Really grounding yourself into this present moment.
You can close down the eyes or if you prefer,
Keep a soft gaze in front of you.
Begin by bringing your awareness to your breath.
Just noticing its natural rhythm.
Noticing the inhalation and noticing the exhalation.
Noticing the length of the breath.
Becoming aware of any pauses in between.
Become aware of where you can feel the breath the most.
This may be through the nostrils,
The chest or the belly.
Keep the attention there.
Noticing the breath.
Your mind will probably begin to wander at some stage and that's fine.
Just continue to bring that attention and focus back to the breath.
Even if your mind wanders constantly,
As long as you keep returning to the breath,
You're doing just fine.
If it helps,
You may like to extend the inhalation and then the exhalation.
You might like to play around with the pace of the breath and the depth of the breath.
Anything that keeps you focused.
There is no wrong or right way.
Enjoy the next few minutes of silence and stillness.
Continue to use your breath as an anchor,
Steadying your concentration and keeping you focused.
Enjoy the next few minutes of silence.
Enjoy the next few minutes of silence.
Enjoy the next few minutes of silence.
Enjoy the next few minutes of silence.
Enjoy the next few minutes of silence.
Enjoy the next few minutes of silence.
Enjoy the next few minutes of silence.
As you slowly transition out of the meditation,
Letting go of the focus on the breath,
Begin to bring the awareness back to where you are.
Noticing the ground beneath you,
The temperature of the air,
Listening out for any sounds.
Ensuring that you are back grounded in this present moment.
As you move throughout the rest of your day,
If you find yourself becoming distracted,
Finding it difficult to concentrate,
Remember you can always return to the breath,
Using it as an anchor to guide you back home and to presence.
Thank you for joining me.
I hope you have an amazing day.
