Welcome to today.
Whether this meditation meets you at the start of your day,
Or nearing the end of your day,
May this time and may this space offer you relaxation.
The benefits of a focus meditation allows you to slowly,
Gently increase your focus,
Your concentration.
Focus also invites a sense of relaxation.
So we're going to give the mind a place to land.
First,
We'll start by counting the breath from 10 to 1 to gather our attention and softly bring it to our inhales and exhales.
Then we'll refine that focus with one word,
Something steady,
Something supportive.
So let's ease into this together.
You can be seated,
Lying down.
You can even perform this meditation,
Standing or walking slowly.
With your eyes closed if you are seated or lying.
Softly bring your awareness to your body.
Taking one full breath.
Inhale easily,
Softly through the nose.
And as you exhale,
Exhale tension.
Breathing in through the nose,
You might feel the cool air go in through the nostrils.
Exhale,
Warm air releases.
Just keep breathing for a moment as you settle into the space.
Allowing your body to feel relaxed as we move forward into this.
With every inhale,
You might feel your chest expand and rise slightly.
And every exhale,
You might feel that sense of release.
Now we'll bring the attention to counting our breath,
Starting from 10 and moving down to 1.
One inhale,
One exhale equals a one full breath.
So exhale everything out.
And breathing in.
10.
Breathing out.
10.
Inhale,
Cool air in.
10.
9.
Exhale.
Just keep going at your own pace.
And noticing when your thoughts or something takes you away.
Returning back to the breath and back to the counts.
There's no judgment in coming back.
That's part of the practice.
And when you reach 1,
You can start back at 10.
Maybe you notice your body feeling weighted if you're lying down or seated.
You might start to extend your exhales just a little more.
Allowing your body to relax fully in this moment.
And you can release the counts.
Return to a natural breath.
Notice what's changed.
Notice any sensations you feel.
Now with gentle attention on your breath,
We invite one word.
One word that might bring steadiness.
A sense of grounding.
Maybe ease.
So as you inhale,
Inhale with the word in mind.
And exhale.
If it were peace,
Inhale peace.
Exhale peace.
Just keep breathing with your attention gently on that word.
If your thoughts take you away,
Remember coming back is part of the practice.
Noticing is the practice.
Just come back to your breathing.
Back to the sensations you might feel.
When you silently speak your word,
Notice any changes.
Notice any sensations in the body.
You can gently release the breath.
Release the focus.
Just return to what's here,
What's now.
You can let that word stay with you.
It's something you can return to again and again.
You might build a short,
Simple statement around the word you chose.
An I am statement.
Breathing in I am.
Exhale peace.
And take two more breaths.
Breathing into your heart.
Breathing this word,
This feeling into your body.
With each breath,
You simply come back to that place.
And maybe you start to deepen your breath.
You might bring a little movement to your toes or your fingertips.
Maybe a little nod with the head.
And just notice as you come back,
Notice what's changed for you as you blink your eyes open.
Just stay in this moment and notice.
May this move you forward into the rest of your day and into your night.
Your meditation is complete.
