Hello,
My name is Mir Musa and I'm here to guide you for this meditation in order to cultivate focus and concentration.
What is concentration?
It is the action or power of focusing one's attention or mental effort.
It is our inborn power which we can develop by giving it proper instructions.
Our ability to concentrate takes time.
Therefore,
I invite you to return to this guided meditation from time to time in order to build greater concentration.
I invite you to sit or lay down comfortably someplace you wish to practice your meditation.
Relax your entire body,
Align your spine with your nose and your shoulders with your hips.
Place your hands at a comfortable location.
If you wish,
You can gently close your eyes.
Take a deep breath through your nose down to your lower abdomen and gently let go.
Take another deep breath down to your lower abdomen and slowly let go.
Now,
Breathe naturally as you keep your attention focused towards sensing the incoming air in and out of your nostrils.
Notice when you are attentive to your breath,
You will sense the cool air as you breathe in and slightly warm air as you breathe out.
For this guided meditation,
We can intend to keep our attention at the tip of our nostrils.
Here are five steps to further settle our mind.
Know that these steps are part of the meditation itself.
One,
Intention.
The motivation for my intention is to have a bright,
Clear,
Energetic and calm mind.
Two,
Goals.
If my mind wanders and once I return to the breath sensations,
I smile at the energy that helps me to remember and be grateful to return to the intended object.
Three,
Expectations.
I let go of any expectations from this practice.
I stay open and non-judgmental towards anything arising from moment to moment.
Four,
Diligence.
I will diligently return to the sensations of the breath while being aware of incoming thoughts,
Sounds,
Sensations in the body and smell.
Five,
Distractions.
If the mind wanders with any thoughts,
I will not judge them.
I will observe them as they are and return to the sensations of the breath at the tip of my nostrils.
You can further ground your mind by following the breath sensations flowing through your entire body.
After that,
You can narrow your focus.
Follow the breath sensations to your lower abdomen.
Then you can bring your attention up towards the back of your head and up to the top of your skull and down towards your forehead,
Down to your nostrils and rest your attention at the tip of your nose.
Feel the outer edge of your nose and septum.
Feel the gentle air moving in and out as you settle your mind from thinking to feeling.
Remember,
In order to have a greater sense of awareness and peace,
We can set our intention to observe any incoming thoughts,
Sounds,
Sensations in our body and smell.
We can intend to have an open awareness towards these senses and return to the breath sensation at the tip of the nose to narrow our focus.
Gently observe your mind to sense if you feel more calm and less anxious.
You can send gratitude to yourself for taking the time to meditate.
Send gratitude for your health and anyone else you care about.
May this practice brings me peace and all those I encounter today.
May all beings become free from suffering and find inner peace.
You can continue to meditate this way for however long you wish until you feel relaxed,
Calm and energetic.
When you are ready,
You can gently open your eyes.
Thank you for listening.
