Focused Attention Meditation (Breath) 04 Minutes

04 Minute, guided attentional focus meditation with light background music. Great for strengthening our capacity to center our attention, focus and concentration. This guidance uses the breath as the focus and anchor.

Transcript

So settle into the space.

Settle into this moment,

A comfortable position and if it feels okay,

Go ahead and close the eyes.

If you'd like to leave the eyes open,

Just rest your gaze upon something in front of you that won't be distracting.

We're going to bring our attention to our breath.

Using our breath as our point of focus and the place that we'll return to when our mind inevitably drifts and wanders.

But working the best we can to stay with the breath,

To condition our attention,

To be stronger,

To hold longer.

So feeling the breath from the very beginning.

Noticing the inhale,

The feelings that are available when we first begin to breathe in.

Moving with the breath into the body,

Feeling the body expand,

Contract,

Move with the breath,

Moving with the breath on the exhale.

What sensation or feeling is available on the exhale?

And the best we can now moving with each new breath from beginning to end,

Holding our attention on the full cycle of the breath.

Noticing as our attention attempts to move to a thought that attempts to move to a feeling in the body,

A sound.

And we may notice this immediately,

Or we may notice this after a minute.

But in either case,

The most important part of this meditation is the noticing,

Because it gives us the chance to come back to this breath right here.

Place our attention where we want it,

When we want it there.

So be with this breath,

This breath.

And as you're ready,

You can begin to open the eyes,

A little movement back to the body,

And opening up to fully reconnect with the space and your day.

Reviews

A really good brief exercise on the basics!