Focus is an essential pillar of productivity and yet in the process of getting things done,
Focus can often feel very elusive.
There are so many forces pulling at our attention at all times,
It's no wonder that our attention wanders.
Focus is an art and just like any form of art,
It requires practice and discipline.
That's what we'll be cultivating together in this session.
No matter what's going on in your life right now,
No matter how you feel in your body,
No matter what thoughts are currently bouncing around in your mind,
Welcome yourself to your practice and all that you bring to these next few moments of mindfulness.
Take some time to get comfortable and let's prepare to fine-tune our focus.
Take a deep breath in through the nose and out through your mouth and do this again with a slightly deeper breath.
Inhale through the nose and exhale through the mouth.
One more time,
One deep breath in and out.
Now continue to breathe through the nose at a rhythm and a pace that feels natural for you in this moment.
You might notice the breath naturally wants to deepen or remain a little shallow.
How you breathe isn't as important as where you place your awareness,
Your attention,
And your focus.
Let it land directly on the breath.
Notice as you breathe in,
Notice as you breathe out.
Now you may have already noticed that the mind begins to wander,
Especially in a state of stillness or quiet.
Not to worry as this is a natural function of the mind.
As we start to fine-tune our focus,
Utilize the sensation of each breath as an anchor to fix your awareness.
As you breathe in,
Noticing the cool air as it passes through the nostrils.
Notice the cool air as it passes down the back of your throat.
Notice the subtle movement of rib and diaphragm.
Notice the gentle expansion of chest and the belly.
As you breathe out,
Noticing the gentle fall of the belly.
Noticing the softening of tissue and the melting of muscle tone.
Notice the warm air as it passes through the back of throat.
Feel the sensation of warm air as it passes through the nostrils.
No doubt the mind may wander at any and possibly many points throughout your practice.
Each time this happens,
Simply begin again,
Gently guiding the attention back to your breath or to a point of sensation somewhere on the journey of your breath.
This might be the belly,
The chest,
The throat,
Or the nostrils.
Take just a few more rounds of breath.
A few more opportunities to practice your focus by resting your attention on each inhale and each exhale.
Keeping your focus fixed on your breath,
Slowly and gently start to open your eyes.
Rest your gaze on a spot on the wall in front of you or an object in front of you.
Become aware of your surroundings but stay tethered to your breath.
Eyes open but attention gently rested on the inhales and exhales.
When you're ready,
Gently zoom out from the spot on which your gaze has been fixed.
Gently blink your eyes.
Take a deep inhale through the nose,
Long and steady exhale through the mouth.
This same practice translates into your life outside of your mindful moment.
As often as the mind wanders,
There are opportunities to begin again by simply taking a deep breath,
Mindfully,
Slowly,
And in the present moment.
I hope this practice serves you as you ease back into your busy day and I look forward to guiding you again soon.
