Five-Minute Focusing Practice

A quick focusing practice designed to be done wherever you are - at home or on the go. Perfect for those moments when something is up and you don't have a lot of time to spend with it. Even five minutes of focusing can bring a shift in the felt sense, an insight that feels new or a little bit more ease and sense of space.

Transcript

Wherever you are,

Take a moment to settle.

Notice your feet,

Your legs,

Your hips,

Your back,

And your breath.

Now notice what's here in your inner world.

Any thoughts,

Emotions,

Sensations,

And acknowledging each as you notice it.

Can you allow your awareness to go underneath the familiar thoughts and feelings to something that feels like you're noticing freshly?

You find a place inside you that knows how to welcome this,

Whatever it is that's come.

Is this place inside of something that it would like to show you?

As it shows you,

Can you acknowledge what it is?

You thank this place for bringing it to your attention.

Is there anything this place needs in order to feel safe and contained?

And if it feels true,

Can you let this place know that you could check in with it again later when the time is right?

Now,

Allowing your awareness to retrace its steps.

Back to your inner world of familiar thoughts and feelings.

Back to the sense of yourself here as an observer.

Back to your body wherever you are.

Bringing some small movements to your fingers and toes.

Taking a deep breath.

And slowly coming back to the room.