Do not listen to this recording while driving or if you are operating machinery.
Only listen when you can safely relax and are able to get as comfortable as possible.
Hello,
My name is Robert Haceves and I welcome you to this mindfulness guided meditation for focus.
Bodhi Paksa,
A Tibetan Buddhist author and teacher,
Had this to say about concentration.
Concentration allows us to really enjoy what we are doing,
Whether it is being in the field or reading a book,
Writing,
Speaking,
Or thinking.
Concentration allows us to think more clearly and deeply.
When we begin to practice meditation,
It is very likely that our mind will become a little distracted.
Mindfulness practice will help you train your mind to focus by giving it something to do.
Like mindfulness,
This takes time and practice.
That is why we call it practice,
Because it is practice constantly to improve something every day.
When your mind wanders,
You bring it back to the present and over time your mind will learn to focus and let go of distracting thoughts on its own.
As always,
I'm going to ask you to go to a place where no one will interrupt you and put yourself in a comfortable position,
Whether it's sitting on a chair or in a cushion with your legs crossed.
In this meditation,
It is important not to lay down to stay awake without leaning against the back of the chair or wall and let your muscles relax.
Your eyes can be between open and closed without focusing on anything,
Just not letting them close all the way so you can stay awake and not fall asleep.
Very well.
Now,
See how your body feels.
Try to center your body so you're balanced.
Let your shoulders relax and soften the muscles of your abdomen and invite your body to relax and observe how your breath feels on your body.
You can feel your abdomen,
Your chest,
And your nose.
And now choose a place on your body where you can feel your breath and concentrate more easily.
Rest with the sensations of your breath on this unique place.
And start counting your breaths.
Breathing in and out with awareness and count one.
Inhaling and exhaling and count two.
And continue like this until you get to eight.
And then you can start again at one.
One.
Remember that counting serves as an aid to this practice,
Giving your mind something extra to focus on.
And this is not a competition or a measure of how well you're doing.
Just when your mind wonders,
Go back to your breath.
And every time you have some distraction,
You can start over from one as many times as necessary,
Especially whenever there is a distraction.
And be careful about judging yourself and put aside any harsh self-talk against you.
And continue like this,
Counting the breaths and increasing your concentration.
And when your mind wonders,
Notice it.
And when your mind is focused,
Notice this too.
Keep practicing,
Observing and counting your breaths for several minutes.
Thank you.
You you you That's it.
Notice how you're doing right now.
And again,
Bring your attention back to your breath.
And continue to count your breaths from one to eight.
And keep practicing,
Observing and counting your breaths for two more minutes.
And when two minutes have passed,
You're going to let your eyes open.
And that's going to be the end of today's practice.
You'll continue with your day,
Noticing when your mind is focused or distracted.
Thank you.
You you you That's it.
Opening your eyes,
Taking a deep breath and stretching your body,
Noticing the colors and the shapes around you.
And that's going to be the end of today's practice.
Thank you for listening to me and for your time.
And I'll see you next time.
You
