Cultivating concentration.
Settle into a posture,
Seated comfortably on the chair,
Tall back,
Length of the spine.
Take a nice deep breath.
Inhale.
Exhale.
Begin practicing the counting of your breaths.
Focus your attention on the body breathing and bring the mind back every time it wanders.
Count every inhale,
Followed by the exhale.
This will slowly help us to build concentration.
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Com you you you now switch to the sensation of hearing find a relatively stable noise in your environment it may be the sound of a nearby street the humming of electricity or lights or the subtle ringing in your ears use your hearing as the object of your awareness when your mind wanders come back to this sound you you you you now open your eyes find one object on which you can focus your attention look at it with curiosity noticing every detail of the object its outline its color its texture and so on when other sights or sounds or thoughts distract you return to the object you have chosen you you you you when working with concentration you may experience what's called monkey mind when the mind is unsettled jumping around like a monkey swinging from tree to tree if monkey mind becomes distracting open yourself up to the thoughts although you may start this exercise with the intention of building concentration give yourself permission to switch to a mindfulness of thoughts practice recognize the thoughts arising welcome them in and don't push them away as we finish this concentration practice bring your attention back to your breath one more time take an inhale and an exhale and let it go and see if you are able to concentrate more fully with more mindfulness and awareness throughout your day
