Hello and welcome to this meditation on how to use your sphere of concentration.
We'll explore how the mind's focus can be zoomed in or zoomed out,
Allowing you to concentrate on what you really want.
To begin,
Settle into a comfy position and just become aware of the body.
Become aware of the feeling of support of the surface beneath you and take a deep cleansing breath in and a long relaxing breath out.
Let the breath then settle into its own natural rhythm.
Let the eyelids comfortably close and allow the body to really relax.
Relaxing the muscles,
Releasing any tension.
Just relax.
Let the shoulders drop,
Letting your neck muscles soften.
Relax your forehead in case it's carrying tension from a light frown.
Relax your jaw,
Just parting the teeth slightly,
Letting all the facial muscles relax.
Relax your stomach muscles too,
Allowing you to breathe freely and easily.
Now focus your awareness on the feeling of breathing,
Watching the body move as it breathes.
That subtle,
Gentle movement in and out.
Focus inwards more to feeling of the breath through the nose.
Feel its movement in and out.
Absorb the mind into becoming more curious.
Absorb the mind into the feeling.
Allow yourself to be interested in the feeling,
How it changes,
How it moves.
Becoming more curious and as that focus grows,
Imagine a sphere of concentration around the nose where all your focus is concentrated and with each breath allow that concentration to get stronger.
Maybe visualizing the sphere as a ball of light.
Maybe giving it a color.
With each breath getting brighter.
Concentration getting stronger.
Absorbed in the feeling of the breath through the nose.
With every breath,
More focus.
Brighter in and out.
Now expand your sphere of concentration outwards,
Bigger and bigger.
Encompassing more and more of your body until it finally surrounds your whole body.
This sphere of light concentrating your awareness now on your whole body.
Taking in how the entire body feels.
Resting there.
Legs,
Torso,
Arms,
Head,
The whole body as one.
Simply being aware of it in the center of your sphere.
Now expand that sphere of concentration even more out into your surroundings.
Further out,
Expanding hugely into the sky,
Into the ground.
Encompass the whole country,
The whole planet and then everything.
Just allow your sphere of concentration to get a sense of you in that space.
The universe and your place in it.
Feeling a part of everything.
A connection with everything.
Just rest in that awareness now.
And with that expanded awareness,
Allow yourself to feel the comfort of the connection with your surroundings.
Connected to other people,
The land,
The sky,
The stars.
You can let your mind drift to pleasant places,
Relaxing places.
All connected as you drift and relax.
Well done.
Now gently bring your awareness back to the normal feelings of the body.
To the present moment.
And open your eyes,
Bringing that sense of peace and relaxation back with you into your day.
