From the course: Mindfulness Practices

Practice: Improve focus

From the course: Mindfulness Practices

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Practice: Improve focus

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- This practice is to help you grow your capacity to focus your attention. Find a quiet space. Shut off any distractions. Sit comfortably, relaxing your shoulders, your feet on the floor. Close your eyes, or soften your gaze. Inhale through your nose. Start to become aware of the feeling of your breath, as it goes in. Exhale through your mouth. Now, start to deepen your breath. Put your hand on your belly. As you breathe in, feel the belly rise. As you breathe out, feel the belly fall. We will breathe in, and out, on a count of four. Let's start. Inhale, 2, 3, 4. Exhale, 2, 3, 4. In, 2, 3, 4, out, 2, 3, 4. In, 2, 3, 4, out. 2, 3, 4. Continue to breathe, paying attention to the feeling of your breath. You can quietly note in your mind, in and out. If you're like most of us, you will soon find your mind wandering. Thoughts will pop up. Perhaps it's what you need to do next, something that happened yesterday. Self-doubt about whether you're doing this right. Boredom. Does this really work? Thoughts are totally normal. Congratulations. You've become aware that your attention has wandered off. Mindfulness practice is about gently noticing that your mind is somewhere else, and bringing it back, without any judgment. Train the puppy thoughts. Bring your attention back to the breath. In-breath, out-breath. In-breath, out-breath. When you notice a thought, you can label it "thought." Gently bring your attention back to the feeling of your breath. In-breath, out-breath. If you'd like to practice longer, pause this video here, and continue to breathe. Bringing yourself back, when you become aware that your mind has wandered off. (chime) When you're ready, open your eyes. Finish your practice with a deep breath of gratitude for this time and space, to train your mind to focus, so you can give your attention fully to what matters most to you. Until the next time, my friends.

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