Welcome to this meditation.
My name is Renee.
In this practice we aim for better focus.
So if you find it hard to direct your attention,
To stay focused,
If your mind is distracted very easily,
This meditation and actually any meditative practice can benefit you.
If you practice it on a daily basis,
You will then train the mind to stay grounded in the present moment.
So as we start our meditation,
First take a moment to find a comfortable seat.
Whether that's on a chair,
On a pillow,
Maybe directly on the floor.
Make sure that you sit in a pose that you can maintain for a while.
Rest your hands wherever they feel comfortable.
Perhaps that's on your knees,
Your thighs or maybe resting in your lap.
When you're ready,
Take three deep breaths in through the nose.
Long breaths out through the mouth.
Deep inhale.
Exhale.
Deep inhale.
And exhale,
Release.
Close your eyes if you haven't already.
And settle in.
Become aware of sounds.
Notice the body and the surface you're sitting on.
Focus on the base of the spine anchoring down towards the earth.
Scanning the body quickly for any sensations.
And have a little check in with yourself.
Observe how you feel.
How are you doing today?
Perhaps you notice thoughts,
Emotions,
Feelings.
Unless you become aware of your state of mind in this moment,
Begin to direct your focus to the breath.
Notice its natural rhythm.
Its natural flow through the body.
Try not to control it.
Just see if you can connect with that rising and falling sensation with every breath wave.
And then ask yourself,
Why are you doing this exercise?
Why are you here right now in this moment?
Unless you ask yourself this question,
Simply notice how your mind reacts to that question.
And be very clear about your motivation.
Unless you connect with that motivation,
Return back to the breath.
Equalise the in and out breaths.
And start to counter-breaths.
So perhaps you breathe in for four,
Three,
Two,
One.
And breathe out for four,
Three,
Two,
And one.
Inhale.
Continue in your own pace.
Keep equal breaths in and out.
And whenever you notice that the mind drifts off,
Realise that you are aware of that.
And take that opportunity,
That moment of realisation,
To invite the wandering mind back to the sensation of the breath.
The dark simulation model is then seen in both experiences in the moment of realisation.
Now let go of any focus.
Give space to the mind.
Allow any thought to flood over you.
Let go of any control.
Surrender into being.
And then return into your physical body.
Notice your hands resting.
Become aware of the weight of your body.
Open up your ears to your surroundings,
Noticing sounds.
And very gently open your eyes.
Maybe you want to take a moment to write down your experience of this practice.
This is the end of your meditation.
My name is Renée.
Thank you so much for meditating with me.
I hope to tune in with you again.
Thanks.
