The following meditation is a nice basic one to help you to focus on the present moment.
The main focus is on your breath. If any thoughts appear in your head, just let them go and bring your focus back to the breath.
During this exercise, you may have experienced some of the following:
- Thoughts kept appearing and you have to keep reminding yourself to focus on the breath
- You only managed to come back to breath a couple of times but was otherwise lost in thought
- You struggled to focus on breathing overall
The key thing to note is that we will always have thoughts and we should not criticise or tell ourselves off if we have a thought. We simply bring our attention back to the breath sensations with self-compassion and kindness.
Having a thought gives us another opportunity to practice bringing ourselves back to the breath sensations.
It is this practice of coming back to the breath time and time again that will strengthen our ability to choose our thoughts and get back into the space between our thoughts whenever we want to.
Before moving to the next module, practice this breathing exercise once a day for the next 7 days. Play the video every day to guide you through the exercise.
Reflection
What kind of breath sensation(s) did you feel?
Did you have a lot of thoughts pop up?
Did you remember to bring your focus back to the breath sensation?
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