Today I led a Meditation session and as always I was keen leave people inspired to have a go at home and with an exercise that they can manage without me talking them through.
I am also super aware that we are all pushed for time. Meditations need to be short so that we manage to fit them in if they are to be of real use.
I love this particular meditation because it works on 2 levels. Whilst relaxing the mind and body it also trains our brains to be more agile.
In real life having the ability to focus and then to move our attention between activities is really important. This exercise teaches us how to move our attention and to keep a calm focus whilst doing so.
Give it a go now – you only need 5 minutes….
Sit up straight and close your eyes.
Take all of your attention to your breath and see if you can detect a rising and falling sensation in your body. Be interested in where you feel this most strongly.
Once you feel you have a steady and firm focus on your breath then move your attention to your feet. All of your attention should be on your feet now.
Feel your attention create a warmth in your feet. Notice any sensations. Feel your feet rooted to the ground giving you strength and stability. One you feel your attention has been full in this are then move on…
Next feel this spread up your legs and take your focus to your knees. Again feel the warmth that comes with your attention, also any sensations.
Then move to your hips and then shoulders giving each area your focus. Finally your head.
Then let all focus go and give your mind some time off. You have worked hard. Let your mind go wherever it wants for a few minutes.
If your mind wanders during the exercise then simply bring your attention back and carry on. Each time you do you are training your brain and building your ability to concentrate. Perfect!