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Session 1/10


Day One: How Meditation Helps Improve Focus

Welcome to Day 1 of your ten-day Focus Meditation Journey.

Today we’re going to look at how meditation really helps improve your mental focus and why you want to improve your focus in the first place.

We’re also going to look at how meditation can help this because meditation actually changes the way the brain functions.

It’s true.

Meditators (compared to non-meditators) have been shown to have more stability in the part of the brain linked to mind wandering and spontaneous thought.

So basically when you’re engaging in  a regular meditation practice, your mind is going to start to wander less and you’re not going to run into all those little blips of spontaneous thoughts that you get throughout the day that take you off course of what you’re doing in the moment.

Looking at this you might wonder…why we want to live with more focus in the first place.

Well believe it or not, living with more focus can actually improve every area of your life.

From personal and professional relationships to developing greater happiness and peace of mind within yourself, improving your focus is going to make every part of your life better.

You know, research has shown that our minds are wandering pretty much half of the time. This means 50 percent of the time, we’re focused on….not what we’re doing in the present moment.

This could be anything from doing the dishes to driving…

You’re doing the dishes but you’re not thinking about doing the dishes, you’re thinking about something completely different.

Here’s what else research has shown. It’s shown that we’re never quite as happy as we are when our mind is in the present. This is because when we’re in the present moment we’re fully engaged in whatever it is we’re doing.

And it doesn’t matter what it is. It could be one of the million mundane things we all do everyday

But when we deepen our awareness of what we’re doing in that moment, we begin to deepen our connection to the world around us…and really to who we really are.

Some other reasons for increasing focus and awareness include:

  • Having more control
  • Feeling increased positive emotions
  • Reducing stress
  • Increasing confidence and self-esteem
  • Making better decisions

Over the next ten days we’ll explore different techniques to get here and to increase your focus and really help you to be able to enjoy all the benefits of living with a focused mind.

If you haven’t meditated before, this might seem a little strange.

Don’t worry this is perfectly normal.

You’re trying something new and trying new things is always a bit weird at first.

Do your best to simply be in this moment and really remember why you’re here and what you hope to gain by going on this ten-day journey.

To start the meditation we’re going to find a comfortable position.

This could either be sitting down on the floor or lying down on the floor or your bed. Just find a spot that feels comfortable to you in this moment.

You may want to close your eyes, or you can allow them to gently close.

Start to become aware of your breath.

Don’t try to change it, just breathe as you normally would

Just focus on the natural rise and fall of your breath.

In and out

Just breathing as you normally do, slow down the mind a little bit.

(Eight second pause)

When you’re ready, I want you to go ahead and invite a deeper breath.

You can inhale slowly to the count of four





And exhale softly for another count of four











And Exhale





Go ahead and try this on your own for a count of five breaths.

Just breathing in for a count of four

And breathing out slowly to another count of four.

(30 Second Pause)

Just remember that it’s perfectly normal for the mind to wander.

Every time you notice it do so, just bring your attention back to your breath…and focus on your breathing.

(30 Second Pause)

If you begin to feel a little uncomfortable, know that this sensation will pass.

All you need to do is focus on your breath.

Each inhale

And each exhale

Doing your best to focus on the present moment

Simply observing each moment and letting it pass as you continue to breathe.

You’re not trying to change anything.

Just be in the moment, focusing on your breath.

(15 Second Pause)

Remember if you get uncomfortable and want to fidget and move around, this is normal.

Just continue to breathe. In and out. Continue to focus on your breath.

(40 Second Pause)

Start to bring your attention back to the present moment.

No matter where you’ve been in your mind, just let your focus journey back to your breath in this place in space and time.

Invite a deeper breath

Maybe begin to wiggle your fingers and toes as you prepare to come out of meditation.

Just slowly feel yourself coming back to the room around you.

Let yourself come back to the present moment.

In your own time you can open your eyes if they’ve been closed.

And just really come back to your physical presence in this room.

You might take a moment to notice any differences you might feel now compared to when we first started the meditation.

And before you jump up and continue about your day just take a moment to really appreciate the time you’ve just given yourself.

You’ve just embarked on a journey that has the power to ultimately change your life.

Simply enjoy this moment and thank yourself for showing up.

We’ll see you back again tomorrow for more ways to increase your focus through the power of meditation.

Meditators (compared to non-meditators) have been shown to have more stability in the part of the brain linked to mind wandering and spontaneous thought.

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