Meditation is for a variety of reasons.
This one is specifically to create mental focus when you feel scattered or overwhelmed,
You feel your thoughts are spreading all over the place in all corners of your life.
We'll be focusing on a simple breath technique,
Just simply a five-count breath.
Just allowing your body to relax,
Calling yourself into this moment,
Taking the first three breaths of the five-count breath,
Inhaling on five and exhaling on five.
Inhale two,
Three,
Four,
Five,
And exhale two,
Three,
Four,
Five.
Inhale two,
Three,
Four,
Five,
And exhale two,
Three,
Four,
Five.
One last one.
Inhale two,
Three,
Four,
Five,
And exhale two,
Three,
Four,
Five.
Allowing yourself to sink into this moment,
Closing your eyes if you haven't already done so.
Letting your body relax.
Relax on your feet on the floor if you're sitting in a chair or your tailbone resting against the floor if you're sitting cross-legged on the floor.
Let your body settle into this moment.
The process is simple.
We're beginning with five five-count breaths,
Then giving our minds some specific focuses,
Then calling ourself back to breath for 10 breaths,
And then giving your thoughts their voice.
So comfortable present in this moment.
Allow yourself to breathe on the count of five.
Inhale and exhale.
Inhale and exhale.
Inhale and exhale.
Inhale and exhale.
Inhale and exhale.
Grabbing attention of your focus,
Focusing in.
Shift that attention to the sounds in the room.
Getting your ears to pick up on the most subtle of noises.
Now drawing attention back.
We'll do a body scan to bring your focus within this form.
Simply observe how your body feels at this moment without any judgment.
Starting at the top of your head,
Allow your attention to flow over your body.
Staying at your top of your head,
Flowing down to your ears,
Around your face,
Your chin.
Flowing over your throat,
Your shoulders.
Flowing down your back.
Not allowing any judgment or holding into any space specifically.
If you sense any tension in any specific place,
Simply breathe deeply into that space,
Allowing yourself to relax a little bit more.
Feeling your attention to continue with scanning through your body.
Feeling each part of your body being present.
Flowing down your arms,
Your hands,
Flowing down through your heart,
Your stomach,
Your hips,
Your pelvis,
Your sit bones,
Your thighs,
Your knees.
Feeling your calves and giving attention to each toe on each foot.
Focusing on the soles of your feet,
Present and aligned.
Drawing attention to your heart again.
Simply give some focus to how you feel emotionally in this moment.
And now with this focus clear,
With all parts of you acknowledged and held,
We'll continue with a 10 count breath.
Ten breaths with a count of five.
Inhaling for five and exhaling for five.
Inhale and exhale.
Inhale and exhale.
Inhale and exhale.
Inhale and exhale.
Inhale and exhale.
Inhale and exhale.
Inhale and exhale.
Inhale and exhale.
Inhale and exhale.
Inhale and exhale.
There's a good chance that as you've been focusing your attention on various parts of your body and on your emotional center,
On the sounds of the room and your breath,
That thoughts have been pulling at your attention.
So here in this space,
Let us give an opportunity for those thoughts to come forward if they wish.
And yet also acknowledge that as we give them space to come forward,
They may stand still completely.
Reminding your thoughts in your mind that you can call back the focus at any time.
We draw attention back again once more to the breath for five more breaths on that five count.
Inhale,
Two,
Three,
Four,
Five.
And exhale,
Two,
Three,
Four,
Five.
Inhale,
Two,
Three,
Four,
Five.
And exhale,
Two,
Three,
Four,
Five.
Inhale,
Two,
Three,
Four,
Five.
And exhale 2,
3,
4,
5.
Inhale 2,
3,
4,
5.
And exhale 2,
3,
4,
5.
Inhale 2,
3,
4,
5.
And exhale 2,
3,
4,
5.
Taking one last deep breath,
Allowing yourself to sigh out any excess energy or tension from your body.
Telling yourself to smile softly to yourself,
Knowing that you are doing well.
Calling yourself back into the room and into this space in time.
Give attention to the space around you.
Wiggle your toes,
Your fingers.
Feel yourself sitting where you sit.
And when you are ready,
You may open your eyes.
