begin this meditation by allowing yourself to get into a seated position take a moment to make sure your spine feels tall and straight roll your shoulders back slightly to open up your heart and let your hands rest comfortably in your lap with your palms facing downwards when you feel ready gently close your eyes begin by taking three deep cleansing breaths in through your nose and out through your mouth [Music] do this now at a pace that feels good to you in through your nose and out through your mouth at the bottom of your third deep
exhale just return to pace of breathing that feels good to you stomach expanding as you breathe in and contracting as you breathe out in your mind's eye imagine the words focus and clarity for now they appear slightly fuzzy as if you need glasses to see them throughout the course of this meditation continue to focus on your breath and the words in your mind until the words become clearer and clearer thoughts come into your head while doing this that's okay just let them pass through as you return your attention to the words focus and clarity the
more you do this the more the words begin to appear before you as if they are neon signs they now become bold and clear on your next inhale you breathe in deeply and affirm to yourself i am focused as you hold your breath at the top whenever you're ready exhale with a sigh at the bottom of that breath again breathe in deeply and this time as you hold your breath at the top affirm i have clarity when you're ready exhale with a sigh one last deep inhale holding your breath to the affirmation my mind is
focused and i have clarity when you're ready really let your exhale count releasing it with a powerful audible sigh at the bottom of that breath just return to a pace that's comfortable for you [Music] still seeing the words focus and clarity as if they are neon signs in your mind keep your attention on this increased focus and clarity as you slowly begin to bring your awareness back to the room around you [Music] opening your eyes when you feel ready you
