Hi and welcome to this meditation.
I am Clemens from Mind Anchor and today's meditation is gonna be a 10 minute focusing meditation.
So let's go ahead and find a comfortable position,
Upright on your chair or on the floor,
Wherever feels more comfortable.
Resting your hands on your lap or on your knees.
And when you feel comfortable,
You can close your eyes and drop inwards.
Allowing yourself to let go of any thoughts about the past or the future,
Any worries,
Ruminations.
Simply arriving to this very moment.
And tuning into the sensations of the body.
Noticing your body making contact with the floor,
With the seat beneath you.
Your hands making contact with each other,
With the rest of your body.
And simply noticing how you feel in this very moment.
And then let's shift the focus and let's bring all awareness to the breath.
The natural,
Gentle flow of breathing.
Being aware of the breath flowing in.
Being aware of the breath flowing out.
Nothing else to do,
No where else to be,
Simply tuning into the breath,
How it is in this very moment.
Maybe you notice how your breath is very long and restful,
Deep.
Or perhaps your breath is more shallow and a bit more stressed.
However it is at this moment is completely okay and exactly how it's supposed to be.
Not trying to change it in any way,
Simply staying with it however it is right now.
And maybe you notice the rising and falling sensation of your belly,
Rising with each inhale,
Falling with each exhale.
Perhaps you notice the sensation more in the chest or you feel the breath most clearly in and around the nostrils.
Just try to find that spot where you feel the breath most clearly right now and simply stay with this sensation of breathing at this very spot in your body.
So either the nostrils,
Your chest or the belly.
If you notice your mind drifting away,
Drifting off into any thoughts,
Ruminations,
Worries,
Anything that is not connected to this very moment,
Then simply catch yourself very gently,
Just like you would bring a small child back on the path,
Back on the path of focusing,
Of coming back to this moment,
Holding this little kid's hand and guiding them back onto the track.
And then simply walk the path further,
Simply stay with each inhale,
Each exhale.
And notice how with each and every breath,
Your mind settles a bit more,
How thoughts slowly fade away bit by bit by simply focusing on the natural flow of breathing.
And again,
Whenever you find yourself drifting off,
Simply being aware of it,
Letting that thought pass and gently bringing your attention back,
Back to the focus point,
Back to the breath.
And just staying with the flow of breathing for a moment longer,
Enjoying the peace and calm that comes with it,
Fully taking in that restful energy,
Allowing your mind to settle.
And then taking one very deep breath in all the way into the belly and completely releasing the air,
Letting go.
Gently bringing some movement into your fingertips,
Into your toes,
Gently coming back to the room.
And whenever you feel ready,
You can slowly,
Gently open your eyes again.
Thanks so much for trusting me and following this meditation and have a lovely day.
