Welcome to this meditation.
Today we're going to be looking at focus and attention,
Really just bringing awareness into the whole body.
I'll invite you to find a comfortable seated position,
Whether it's on the chair or on the floor.
And once you've settled into your seat,
Just notice the sit bones,
The base of the buttock bones,
Allow them to root into the surface.
Now making any adjustments you need,
Getting into a comfortable position,
Maybe using props if you need to as well.
When you are settled,
I'll invite you to close the eyes or lower the gaze.
And when you are ready,
I'll welcome you to find your breath.
As you find your breath,
Let the distractions of the outside world fade into the distance.
At this moment,
It's just you,
Your body,
Your breath,
And your mind.
And if it feels right for you,
Begin to set an intention for your own meditation today.
Perhaps bringing awareness to something,
A decision that you're meaning to make.
Bringing awareness,
A bit more focus into your daily life.
Whatever that intention is,
I invite you to just sit with it for a moment.
Replay the phrase in your mind.
As you deepen the breath,
Allow the body to relax into the support of the surface below you.
Notice the connection of your heartbeat with the movement of your breath.
Noticing any sensations arising in the body,
Perhaps tension in the muscles,
Maybe a softening or lengthening.
Maybe it's butterflies in the stomach or pressure at the base of the skull.
Whatever is coming up,
Just notice.
Now,
For this meditation,
I invite you to bring the focus to the tip of the nose,
Right underneath the nostril.
Just notice that area,
Bringing your attention and focus to it.
Notice that area as you keep breathing.
Deep and long inhales,
Deep and long exhales.
And with this,
We're learning to bring the focus and attention to just one part of the body.
Very subtle,
A very small area.
Below the nose,
Right below the nostrils.
And if you notice your mind drifting away,
That's totally normal.
Notice it,
Acknowledge it,
Then gently guide the focus back to the nose,
The space under the nostrils.
And allow the breath to continue flowing at its natural pace,
Natural speed.
No need to fix or change anything.
No need to judge.
Allow all arising emotions and sensations to be here.
To bring curiosity,
Care,
And compassion into it.
As you sit here,
Noticing the body,
Noticing the breath,
And that part below the nose,
Right underneath the nostrils.
Notice what this does to your mind.
Perhaps it's focus.
Maybe you've got a little bit of distraction going on.
That's totally normal.
At different points during the day,
Different points during our lives,
We're going to be a bit more distracted.
It's a natural,
Natural part of being human.
So wherever you are today,
Just meet yourself where you are at.
And just notice,
Maybe you are a bit distracted today.
Or just notice,
Maybe you are a bit more calmer today.
And wherever you are,
Allow all parts of that to be here.
And just breathe into it.
Allow the muscles to soften its grip.
Allow the breath to deepen.
As we come to the end of our time together,
I'll invite you to take one more round of breath.
Let's take a deep inhale in.
Filling up the ribcage,
Filling up the lungs.
And on the exhale,
Sigh it all out.
Letting go,
Releasing every bit of tension.
When you are ready,
You can slowly bring movement into your fingertips and your toes.
And when the time is right,
You can slowly open the eyes.
Thank you so much for joining me on this meditation today.
I wish you a great day ahead.
