Sean Fargo guides this meditation on how to focus your attention. It is a practice in relaxing and staying alert at the same time while keeping your attention on the breath.
A note from Sean
We need some focus to sustain awareness from one moment to the next, so concentration fuels mindfulness. I also like to keep it from getting too hot, too tight, or too striving. A little gratitude or kindness first helps the mind feel safe enough to focus.
Try this today. Before your next task, think of one small thing you are grateful for. Then follow ten breaths at the nose or belly. When the mind wanders, notice it and return. That return is the practice.
Keep going: Anchor Breathing to Experience Steadiness and Mindfulness Breathing Exercises: Guide to Techniques and Benefits.
This suits beginners and anyone whose attention scatters. If focusing on the breath makes you more anxious, switch to your feet or the sounds around you and go gently. Stop when you need to.
