A shared practice
Focused Attention & Concentration
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Created bySean Fargo
Day 22 of Sean's original 28-day mindfulness series — recorded in his own voice.
In Sean Fargo’s own voice10 min
Read along — the full script
Mindfulnessexercises.com. Your 28-day mindfulness challenge. Day 22. Focused attention. Today I'll guide you through a focused attention or concentration practice focusing on the breath. This will help calm your mind and relax your body.
Before we start, take a full breath in through the nose and a long breath out through the mouth. Now allowing your breath to find its natural rhythm in and out, with a relaxed belly. And dropping your shoulders, feeling your body on the ground or your chair.
And gently closing your eyes or look downward just to limit visual distractions. Breathing naturally and just softening around any areas of tightness or tension in your body. And let's begin this practice by connecting with what draws you here.
Maybe it's a wish for greater wellbeing for yourself and for others. Maybe it's a desire for some rest and calm. And now bring your attention to your breath. You may notice movement of the abdomen or chest, sensations of air passing through your nostrils, sensations in your throat, or a sense of the whole body breathing.
Wherever the sensation of breathing is most vivid for you, allow your attention to rest there, wherever your breath is most predominant or interesting, your belly, your chest, or your nostrils. And beginning to notice the sensations of breathing in this place. Breathing in and breathing out.
Tuning in to the sensations of breathing as you breathe each breath. And can you notice the moment that the inhale begins? How it continues and the moment it ends. And can you notice the very moment when the exhale begins?
How it continues and the moment it ends. Is there a slight pause before the next inhale begins? And try to keep your attention focused through one complete cycle of breath. See if you can sustain your focused attention for another cycle of breath.
And another complete cycle of breath. And when you notice your mind has wandered, just come back to the awareness of your breath with gentleness, kindness, and without judgment. Allow the breath to be a kind of home base, an anchor for your awareness.
And thoughts will come and thoughts will go. No need to push them away or to chase them. And when the mind wanders, just come back to the breath. Come back to this moment of breathing right here, right now. And let's finish this focused attention practice by taking a full breath in through the nose and a long breath out through the mouth .
Wishing you a sense of clarity and calm and focus for the rest of your day.
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