As we arrive today,
Let us take a moment to consciously let go,
Arrive and settle.
Whatever thoughts like to pop in and distract our minds,
Now let us see if we can allow them to melt away.
Settle your body into a comfortable position,
Whether you are sitting or lying.
Let us try and gently roll the shoulders down and away from our ears.
Gently move the head from side to side to create space in the neck and then gently come back to the centre to stillness.
If the eyes aren't already,
Let us gently close them,
Turning our gaze inwards.
We are going to use one of the simplest mantras to help build our focus today.
We are simply counting to ten.
Each inhale and each exhale count as one number.
This sounds very simple,
Yet keeping the mind focused can be very challenging.
So let us try to have no expectations and if your mind wanders,
Just become aware of the distraction and bring your awareness back to the count.
Know with practice it will get easier and you will find your focus will also sustain for longer.
So as we start,
Let us take a slow inhale and slow exhale in preparation.
Then as we take the next inhale and exhale,
We can count one.
Inhale and exhale two.
Inhale and exhale three.
Inhale and exhale four.
Inhale and exhale five.
Inhale and exhale six.
Inhale and exhale seven.
Inhale and exhale eight.
Inhale and exhale nine.
Inhale and exhale ten.
How did you go?
Take a moment.
Without judging yourself,
See if you can answer honestly.
Where did I get to?
Did I manage to make it past one?
Past three?
Did I make it to five?
However long you were able to focus for,
Take a moment to appreciate where you are right now and observe thoughts as they arise in response to this.
Now we will try again,
This time I'll just count and let you observe the rhythm of your own breath.
One.
Two.
Three.
Four.
Five.
Six.
Seven.
Eight.
Nine.
Ten.
Well done for making the effort to have a go at developing and building your focus.
Some days it will be easier than others.
Know that we cannot be the best at everything all the time,
Otherwise we wouldn't have the opportunity to grow or to practice humility,
That our best today may be different to our best tomorrow or even yesterday.
This practice,
Although simple,
Is a very powerful tool that can help steady your mind when you are struggling or distracted.
Try not to try it on your own now.
So this session will begin soon.
Great.
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Well done.
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