Need A Little Focus?

A short guided mindfulness practice for those of us who want a few minutes of mindfulness but have focus challenges and/or ADHD. This could be for you if you are looking for a short meditation practice because you get distracted easily, you feel like you aren't sure if you are doing this meditation thing "right," you noticed that since starting meditation you are even more distracted than you realized, but, you want to stick with meditation and not quit by creating a short daily practice, you accept that you've got a limited attention span and want to work with it not against it, you have a growth mindset and realize this is just where you are at right now and that's okay.

Transcript

This is a short meditation for focus challenge people like ourselves.

Now taking a deep breath in as slow as you can.

If you want to count you can.

And then let your deep breath out again counting to five or six.

When you finish that take another deep breath in.

Don't worry if you've already become distracted.

That's going to happen.

That's part of life.

Especially if you have focus challenges or ADHD.

Just take your next breath in when you notice that you've been distracted.

Noticing where the breath fills the body.

Breathing out.

Noticing where the breath is leaving the body.

It's all part of life.

Breathing in and breathing out.

And if you get distracted again that's an opportunity for mindfulness.

For meditation to come back to your breath.

Come back to the focus point.

And as you do this you're going to notice in your life how that happens more and more often than you realize.

And that's okay.

Because as you take that deep breath in again you can refocus.

And then when you're breathing out again you can breathe out and focus.

And if you get distracted you just keep coming back to the breath.

Gently recognizing that.

Noticing it.

And this is part of the practice.

You're not doing it wrong.

You're not making mistakes.

Or you're not incapable of meditating or focusing.

This is how you begin to learn the practice of mindfulness.

So taking another deep breath in.

And breathing out.

And there's your meditation practice for today.

You can be happy that you showed up here.

Whether you felt like you stayed focused the whole time or not.

It doesn't matter.

The leaving and coming back of awareness is part of mindfulness.

Part of learning.

Thank you for joining me today.

Reviews

Great meditation for people who get easily distracted.

Thanks for this! I’m grateful for the reassurance for those of us who did not remain focused throughout the practice! 😀

This was very sweet. Thank you

A great entry point for those of us whose mind wanders. Appreciated the talking as it helped keep me in the moment.

Really clear and simple.

Exactly what I needed today. Thank you!

Calming and reassuring, thank you 😊

Great. Nice and short. Did the trick. Thank you

Nice Voice .. thank you ☺️

Wow! This is great Nathan! Thank you for doing this! It really helps!

Though short, a good reminder on focus for any level of practitioner. I have used this as a two minute start-up, followed by a longer mediation on those days when I am having trouble settling in to my practice.