Hey,
Welcome.
So if you're here,
You've potentially done my 5 minute version of this session already.
And now you're ready for a longer,
Harder challenge.
Or potentially,
You're just ready to focus on beast mode.
Either way,
I welcome you here and you should know that today we are challenging ourselves to 10 minutes of pure focus.
Here are the rules.
I want you to think about your breath and your experience only.
Nothing in the future.
Nothing in the past.
Nothing outside of your experience.
Now I have set a bell to go with every minute.
And these are designed to act as a reminder to you.
When you hear them,
Reflect on whether you are still concerning yourself with the immediate experience you're having.
Or have you wandered off somewhere?
Right,
First bell coming up in 5,
4,
3,
2,
1.
So give yourself a bit of time to get settled in.
We've got 10 minutes of this.
If you're uncomfortable,
I'm going to give you some grace just to get comfortable.
To get sorted.
Once you find that perfect seat,
Stay there.
Same thing with the mind.
Just use this time to let any residual thoughts or feelings just empty out.
You don't need them anymore.
You're here to focus.
Get used to that breath.
Start to enjoy that breath.
Okay,
Now we're into it.
The smallest bit of guidance from me,
The rest is just up to you.
Remember,
Stay focused only on your experience and on your breath.
With this constriction of focus,
Can you truly explore what it's like to breathe?
Can you enjoy all aspects of your breath?
Can you begin to explore other aspects of your experience right here?
How it feels to sit,
For instance.
Now I get it.
Not the most exciting thing,
But this is where the skill comes in.
This is where the practice comes in.
Resisting the urge to go into the future or the past.
Realizing that you don't have those times.
What you have is right now.
Being aware of your body and how it feels in the space that you're in.
How it interacts with the world around you.
Aware of your own thinking as you begin to think about the action of thinking.
Entering into this metacognition.
Resisting the urge to fidget,
To move around,
But also resisting the urge to judge this experience.
Good and bad,
Slow or fast,
They do not exist in the present.
Good job.
Focus task is done.
This is actually my favorite way to meditate.
Now it's very challenging,
But that's why we do it daily.
That's why we continue to practice.
As the famous saying goes,
It's not called a perfect,
It's called a practice.
Let me know how you found it by shooting me a message or leaving a review on this meditation.
I'm always looking forward to hearing from you.
Until next time,
Namaste.
