Fast Focus Meditation - Ultrabrief Mindfulness

Ultrabrief mindfulness uses a technique combining vipassana and focus methods. These have been piloted and tested with more than 450 students since 2017. The foundation of the method is pause, attention, zoom, or PAZ. The results include improved focus, attention, empathy and belief in one's abilities in accomplishing tasks.

Transcript

Hello everyone,

And thank you for joining me here for an ultra brief mindfulness activity.

It should be enjoyable,

Relaxing,

And fit perfectly in your day.

Just settle yourself,

Find your seat,

Or if you're standing just take note of the position of your body.

Is it upright?

Is it leaning back?

Is it lying down?

All of them are okay.

The most important thing here is that you note your position.

You become aware of where you are right now.

Now,

As you get your position,

I want you to bring your attention to the breath coming and going from your nose.

If your nose is clogged up,

It's okay.

No need to judge that.

Just gently open your lips,

And with the slightly open lips,

You can breathe through that.

Take note of the air flowing past your skin,

Around your nose,

Or around your lips.

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Now the bell would have brought you away from your nostrils or your mouth and the flow of the oxygen coming and going other than sensation of that flow.

Now I want you to zoom out to something outside yourself so it's time to take note,

Something that can be right in front of you.

Right now I'm sitting here in a fire pit and I see the area around the fire pit and I'm noticing the crack in the bricks.

I just want to look at that to really study it and understand what's right before me.

I see a little bit of moss growing on the brick.

It's weathered.

There are some leaves in the edges of the creek.

Continue to study it for just a few more seconds.

And thank you for joining me on this ultra brief mindful journey.

Just build these up one or two a day,

Three or four a day,

And you will find that it starts to help you with focus and attention.

And hopefully a little more happiness.

Have a great day.

Peace be with you.

Reviews

Nice sound and voice, thank you for your presence 🙏🎁💖

It was a pleasant audio tape.
Happy to have more.
Thank you