before we begin i recommend you put headphones on if that's possible for you if not that's okay you can still benefit from the meditation however there are sounds in the music that are really only audible with headphones on that are designed to help you better focus so hit pause if you need to to grab your headphones and otherwise just enjoy begin by getting in a comfortable seated position take a moment to adjust your scent bones so that they feel balanced on either side let your spine straighten and lengthen place your hands comfortably in your lap
and softly close your eyes [Music] and let your awareness center in on your breathing feeling a sense of expansion on every inhale and contraction on every exhale [Music] throughout the course of this meditation you will be guided to focus in on the music you are hearing if your mind wanders that's okay don't judge yourself for it just return your focus as soon as you notice back to the music and nothing else doing this helps you increase your focus muscles just like anything any new practice you gotta work at it in order to improve it so
consider this a workout for your brain you will listen to the music and focus all of your awareness on the sound continually bringing your focus back to the music no matter what i will leave you in just a moment but before i do i want you to know that you cannot get this wrong even if you find you can only hold your focus on the music for 5 or 10 seconds throughout the entire meditation it's still a win don't give up keep practicing the more you do this the better your focus muscles will become alright
tune in to the sound you are hearing and stay present with it foreign [Music] [Music] [Music] [Music] foreign [Music] it's now time to begin to bring your awareness back to your body back to your breath [Music] notice the points of contact between you and the surface on which you are resting begin to roll your shoulders wiggle your fingers and your toes and when you're ready open your eyes back to the world around you wonderful job like i said even if you only were able to focus for three to five seconds that's still a big deal
and the more you practice this the longer you'll be able to focus and that will carry over into other aspects of your life so be proud of yourself for showing up for this and keep practicing
