focused attention and concentration. Let's begin by taking a moment to allow your body to settle. Find a comfortable position that allows your spine to be long, but with a natural curve and the low back. For this practice, you may want to close your eyes. Let the belly and the shoulders relax. Today, I'll guide you through a focused attention practice focusing on the breath. This will help calm your mind and relax your body. Before we start, take a full breath in at a long breath out. Now, allow the breath to find its natural rhythm in and out
without trying to change your breathing in any way. Take this time to notice how your body breathes. You may feel the breath as air passes underneath your nostrils or in the rise and fall of your body. Choose one area to observe the breath for the next few minutes. Whichever you choose, direct your attention to noticing the inhale and the exhale.
Whatever you find that your mind has wandered, just come back to the breath
notice the different aspects of the breath right now. Phases of the inhale and the exhale whether your breath is warm or cool, deep or shallow. Observe if there is a pause between the end of one complete breath and the beginning of the next.
If your mind is wandering, counting can be helpful maintaining focus on the breath. The bottom of each exhale, count silently from one to 10. Inhale exhale, count one. Inhale exhale, count two still noticing the sensations of the breath
when the mind wanders again, just come back to one and start again without judgment.
As we began to close this practice, bring your attention back to the body. How does your body feel?
Are there sounds around you
What are the sensations of your clothes or air on your skin
feel when your feet or body make contact with the ground
wiggle your fingers and your toes
if you want you can gently open your eyes now and take in the world around you. You can also stay sitting for a few more moments as your body and mind return to alertness
as you continue with the rest of your day, you can access this a gentle, refocused energy again by Reek focusing for a few moments on your breath in the way we just practice. Let's finish this focus attention practice now. Taking a full breath then out a long breath out
