Welcome to this meditation.
My name is Tobias and I will guide you in the next few minutes through this meditation to find focus and attention.
Let's start.
So first,
You want to find a position that is comfortable,
Relaxed,
Yet attentive,
Inviting the spine to lift.
And you can keep your eyes open with a soft gaze in front of you.
Or you can close your eyes.
Just how you feel comfortable doing.
And then let's start by taking a few deep breaths.
Breathing in through the nose and out through your mouth.
And with every out breath,
Just relax a bit more.
Relaxing all the muscles in your body.
Letting the shoulders sink down.
And relieving all the tension in the body.
And then finding your natural rhythm of breathing.
Let your breath flow in and out without controlling it.
And as you find your rhythm of breathing,
You can already start focusing your attention on your breath.
Find yourself at that point,
That area in the body where you can feel the breath most.
And that can be the nostrils,
Or the chest,
Or the abdomen.
And then just stay with your attention on that anchor point.
And throughout the meditation,
Whenever you get distracted,
You can just come back to this anchor point.
Come back with your focus and your attention to that area in the body.
Now,
Just keep on breathing with your natural rhythm.
And you will notice thoughts coming up,
Or sensations that you feel in the body,
Or a sound from the outside.
And as soon as you notice it,
Just let it go and return with your attention to your anchor point that you established earlier.
Letting the air flow in and flow out.
Noticing the in-breath and the out-breath,
And also the little pause in between.
And just sitting,
Breathing,
And keeping your focus and attention on your breath.
And now for the next two minutes,
Let's practice keeping focus and attention on our anchor point in stillness.
All right.
All right.
All right.
All right.
Now,
As we bring this practice to a close,
Take a few deep breaths.
Breathing in through your nose and breathing out through your mouth.
And with the next out-breath,
Returning with your attention,
Fully back into your reality,
Wherever you are.
Open your eyes if they have been closed,
And bring back some movement into your body.
Stretch yourself and fully arrive back in the room or the space wherever you are.
Thank you for meditating with me.
See you next time.
