Hey,
It's Cyrus and welcome to this meditation for when you can't focus,
For when you feel like you can't meditate,
But you want to.
Go ahead and sit upright with good posture so that you're upright but also relaxed and nice balanced and either close your eyes or put them on a spot directly down the center of your line of vision,
Whatever is intuitive.
Start by taking a deep breath in through the nose all the way down to the toes and slowly releasing out through the mouth.
Take another slow deep breath,
But this time make it a breath hold.
As you hold the breath,
Feel your body head to toe.
Slowly let it go.
Breathe in 30% deeper this time and hold the breath a little longer and as you focus on the body,
Notice the flowing energy alive as you hold and slowly release out through the mouth now.
All right,
Finding a rhythm two more like that.
Breathe in super deep,
Super slow,
Hold the breath,
Feel head to toe fully present as you hold.
Slowly letting go,
Watching the breath as it exits the mouth.
Last one,
Deepest one,
Filling up the whole body like a balloon as you inhale,
Holding and feeling the body head to toe fully present and super slow releasing out through the mouth,
Letting yourself relax and decompress and feel the pleasant openness in the body and the openness in the mind and making any final adjustments to your position and then settling in now,
Committing to consistent stillness,
Aiming to be physically still 95% of the time or greater for the rest of the session,
Embracing that physical challenge and breathing into it as needed now and now with that physical stillness,
Bring the attention mentally like a spotlight to feel your hands and fingers,
Notice the subtle tingling sensations in the hands and fingers,
Notice the blood pumping in the hands and fingers,
Notice the sensations in the hands and fingers in more detail now,
Notice how the vibration in the hands and fingers intensifies as you hold your attention on them in a relaxed but focused way,
And imagine thoughts fading into the background as you hold your main spotlight front and center on the hands and fingers,
Letting the world,
Letting thoughts fade further and further into the background,
Letting the hands and fingers come into your attention more and more vividly now,
And imagine like you're putting your whole mind into your hands and fingers,
Like you're absorbing into them and becoming your hands and fingers with your whole mind,
All of your attention,
And aim to hold the attention within the hands and fingers for a few moments without getting pulled away by any distractions for more than a split second,
Just calmly concentrated on the hands and fingers,
No matter what tries to pull you away,
And now keep part of your attention on the hands and fingers,
But split it into a second spotlight and delicately let that second spotlight land on the tip of your nostrils,
Notice the breath as it goes in the nostrils,
And then back out at its own pace,
Not forcing or rushing even subtly,
Just allowing the breath to flow however it spontaneously does,
And tracking it with a gentle microscopic detail as it comes and goes,
But wait,
Don't forget about your hands and fingers,
Feel the hands and fingers and the breath at the tip of the nostrils at the same time,
Not thinking about how to balance them,
Just instinctively noticing that you can balance them,
And notice how you might initially subtly strain to balance them,
See if you can relax and allow that balance to become more effortless,
More of a feeling thing,
Feel the hands and the breath at the nostrils,
Same time going deeper into both,
Let the world and your thinking mind fade into the deep deep background,
As the hands and the breath at the nostrils become the only thing that matters,
Tracking their rhythm moment to moment,
Hands and breath,
Just before the mind becomes bored with this,
See if you can notice a deeper level of richness,
Of sensations,
Start to notice the subtlest details at the nostrils,
The subtlest details in the hands,
Allow yourself to immerse in them now,
To find a rhythm of pure attention,
Where it's nothing but the simplicity of your hands and your breath,
Moment to moment,
Calm and concentrated,
Begin to intensify your attention on them without becoming tense,
Allow yourself to stay relaxed,
But intensify your focus at depth on the hands and the breath,
Make a decision to commit now and be unwavering in your consistency,
No matter what arises,
Stay with the rhythm of hands and breath at depth,
In detail,
Moment to moment,
And I invite you to relax and visualize yourself calm,
Peaceful and present with one moment at a time,
With the simple actions that you'll do today,
Just seeing that in your mind,
And feeling that relaxed peacefulness in your body,
As you see that,
And when you feel ready,
Come back at your pace one moment at a time,
Letting your rhythm build naturally and effortlessly without needing to rush back into anything,
Trusting that it will build and flow on its own,
If you stay relaxed and in the moment,
And I invite you to practice this daily or some form of meditation on a daily basis,
To commit to that practice,
As it will compound and build in its muscles and benefits as you go,
And you might even choose to start with a letting go technique practice before your meditations,
In order to process any emotions or physical restlessness or activity,
In order to process and release some of that,
So that your meditations become increasingly effortless.
Thanks for taking this time for yourself today,
I encourage you to share this with anyone whom you think you might benefit,
And I wish you a peaceful,
Present rest of your day.
