Focused Attention To Settle The Mind

Like a snowglobe, your mind can settle and be peaceful when allowed to sit quietly. Take a few minutes from your day to focus on your breath and allow your mind that opportunity to settle into peace and calm. When you're done, your anxiety and stress will be reduced and you'll feel more prepared to go about your day.

Transcript

Let's begin by taking a moment to settle your body into a comfortable position.

When you're ready,

You may close your eyes or keep them slightly open with a soft focus,

Looking downward with your feet in front of you.

Allow your spine to lift and your shoulders to soften.

Today we will practice focused attention.

During this meditation,

You will focus on your breath.

Think of resting a snow globe or a jar of muddy water on a table.

As we leave it alone and let it settle,

It naturally becomes more calm and clear.

The mind is very similar.

As we focus attention on the breath,

The mind and body begin to relax,

Settle,

And become more clear and feel more free.

Take a full breath in and a long,

Slow breath out.

Observe your breathing.

Notice how your breath flows in and out.

Make no effort to change your breathing in any way.

Simply notice how your body breathes.

Notice the rise and fall of your chest as the air passes in and out.

Bring attention to a slow inhale and a long,

Slow exhale.

When your attention wanders,

As it will,

Focus again on your breathing.

Notice if any thoughts arise,

But don't hold onto them.

Simply let the thoughts pass and bring your attention back to your breath.

Notice the stages of a complete breath.

From the in-breath to the subtle pause,

The exhale,

And the pause before taking another breath.

See the slight breaks between each breath.

Feel the air entering through your nose.

See it in your mind's eye,

Flowing through the nose and then down to your lungs.

Feel the lungs expand as they fill with air and relax again through the exhale.

As thoughts arise,

Simply allow them to pass and return your attention to your breathing.

Let's finish now with a full,

Deep breath in and a long,

Slow breath out.

When you feel ready,

Open your eyes,

Stretch your body,

And return to your day.

Reviews

Very comforting.

Thanks, it's calming..