'Spot Breathing' Guided Meditation For Focus And Calm

Hello and welcome to this meditation on spot breathing,

A tool for increasing focus,

Absorption and calmness.

To begin,

Settle into a comfy position and just become aware of the body.

Become aware of the feeling of the surface beneath you.

Feel its support and take a deep cleansing breath in and a long breath out.

Let the breath then settle into its own natural rhythm and allow the body to really relax.

Relaxing the muscles,

Releasing any tension,

Just relax.

Now,

Pick a spot in front of you,

Pick a feature that visually stands out,

Maybe a crack in the wall,

A mark on a window,

A part of a picture,

Anything that catches your eye,

And then fix your gaze on it,

Take in its shape,

Its colour,

Keep your focus on it.

Now become aware of your breath,

In through the nose,

Out through the nose,

And as you stare at that spot,

Breathe in and out of it,

Imagine you're linked to the spot,

Breathing into it and breathing out of it,

In and out with each breath,

More relaxed,

Feeling it like a pulse,

Maybe the spot looks like it's moving,

Pulsating with you,

Just keep breathing into it and out of it,

More and more absorbed,

More and more focused,

And more relaxed.

Continue this pattern for a few more moments,

Well done.

This technique can really help to occupy the mind,

If you need some focus,

Or even a distraction,

Along with something that can add some calm to the moment.

Thanks for listening.