Transcript

Day 4: Focused Breathing

Welcome to day 4 of your ten-day focus meditation journey.

Today we’re just going to talk about focused breathing.

We’re going to do a focused breathing meditation.

There are a lot of different techniques that can help you maintain focus on the breath.

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Meditation is one of them.

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Regular focused breathing can really, really increase your ability to concentrate and help you maintain focus in whatever it is you’re doing in the present moment.

Focused breathing is also one of the best ways to get you in the zone…and help you stay there.

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Today we’re going to be engaging in a meditation that brings our focused attention to the breath.

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This is going to help you to learn to focus on the breath so you can increase your focus and attention in other areas of your life.

We’re going to go ahead and jump right into it. Go ahead and find yourself in a comfortable position.

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You can choose to either sit or lie down. Whatever feels the most comfortable to you in this moment is perfect.

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You can sit on the floor or in a chair

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You might want to choose to lie on the floor or make yourself comfortable on the bed.

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Just find the position that’s the most comfortable for you in this moment and…start to settle in.

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You can go ahead and close your eyes or keep them open.

Just simply begin to focus on your breath.

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All you need to do in this moment is breathe.

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And notice each inhale

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And each exhale

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Breathing in

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And breathing out

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Concentration is the ability to focus your attention where you want it.

You have complete control over where you want to focus your attention.

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You can improve your concentration by focusing on your breath.

In this moment all you need to do is focus on the rise and fall of your breath.

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If your mind begins to wander, know that this is completely normal.

When you notice your mind has shifted away from the focus on your breath just bring your attention back to your breath and go ahead and continue to breathe.

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You might want to try counting each breath in order to keep your focus maintained on the breath.

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You can inhale for a count of four

One

Two

Three

Four

And exhale to another count of four.

One

Two

Three

Four

And again

One

Two

Three

Four

Again out

One

Two

Three

Four

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See how long you can maintain focus by counting each breath as you go.

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When you lose count and see your mind has started to wander, don’t judge yourself for this. Just bring yourself back to the breath and start over again.

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Just continue to breathe.

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You may choose to focus on the breath whenever you wish.

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As you begin to increase your focus and concentration you might just want to start for brief periods of time.

Begin with just five breaths

In and out.

Allowing all focus to be engaged on each breath that you take.

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Go ahead and try it now

Five breaths.

Remember all you need to do is breathe.

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If your mind wanders simply start your count over and begin to focus on your breath.

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The more you focus on concentrating on the breath, the easier it’s going to become.

And the more you focus on the breath the further you’re going to develop your concentration and ability to focus for longer periods of time.

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By taking just ten minutes each day you can deepen your concentration and really live in a deeper state of focus and awareness.

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As we move through each day, just remember you have the ability to improve your focus and concentration by choosing to bring an awareness to your breath in whatever task it is that you’re doing.

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No matter where you’ve just been in your mind, allow your focus to gently come back to this space and time and the room around you.

You can start to invite a deeper breath.

Maybe wiggle your fingers and toes and just physically start to come out of the meditative state you’ve just been in.

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Just feel yourself start to come back slowly into the present moment.

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

Just take a minute to feel any differences you might feel now compared to when we started this meditation and how focusing on the breath can really help you bring more focus to whatever it is you’re doing.

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Go ahead and listen to this meditation any time you want to take the time to focus on the breath and you can take it out into the world around you.

And right now just before you get up and continue on in your day, give yourself a minute to appreciate the time you’ve just given yourself. Realize just how much you’ve done by giving yourself this time to learn to begin to deepen your ability to focus on the breath

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

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