10 Minute Focus Boost Before Work

In this 10 minute breathing - meditation session, you will find an excellent balance between calm and focus, leaving your energized and motivated to start your workday.

The practice is simple, you count your breaths in a way that keeps you attention occupied and engaged, allowing you to focus on one thing only, and align your focus for excellence, motivation, purpose, and creativity.

Transcript

Hello and welcome.

My name is Inge,

And this is a very simple meditation and breath work combination that is designed to increase focus before work.

For the next ten minutes,

Each minute,

You will count five rounds of breath.

We count one complete minute together,

And after that,

You take over and set your own pace.

The count goes like this.

In 2,

3,

4,

5,

Out 2,

3,

4,

5.

That's one round.

Repeat this five times and one minute is done.

If this is your first time,

You will focus on one thing only,

Counting your seconds,

Your rounds of breath and your five repetitions.

If you are returning to the practice,

You can focus on using your heartbeat as a counting mechanism.

Each time your heart beats,

You count.

This adds a layer of internal body awareness to the practice.

If you have the heartbeat steadily locked in,

You can start focusing on taking deep breaths in the beginning and gradually but steadily slowing your breath down with each minute.

This adds a layer of controlled relaxation to the practice.

Let's get started.

Sit comfortably.

Press the sitz bones into the floor.

Reach the crown of the head towards the sky.

Allow shoulders to relax down the back.

Gentle breaths through the nose.

Use your fingers to count the minutes.

Each time you complete one round of five breaths,

You pull in a finger.

We'll do the first minute together,

After that,

You're on your own.

Ready?

Exhale fully.

In,

2,

3,

4,

5.

Out,

2,

3,

4,

5.

In,

2,

3,

4,

5.

Out,

2,

3,

4,

5.

In,

Out.

In,

Out.

In,

Out.

Pull one finger in.

This was one round.

Keep counting.

Five in,

Five out.

Five rounds.

Ten fingers.

If you like,

You can add in the heartbeat as a base for your counts.

If you want,

You can start to slow down your counts.

Thank you for sharing your practice.

Have a lovely rest of your day.

Reviews

Very calming