🌿 A Focused Attention Practice
“When words become unclear, I shall focus with photographs. When images become inadequate, I shall be content with silence.”
– Ansel Adams
Purpose
This meditation helps calm the busy mind and bring a sense of groundedness and centeredness. It’s not about stopping thoughts, but about gently focusing attention on the breath.
Preparation
- Posture: Stand or sit comfortably. Ensure your body feels connected to the earth (feet or seat touching the ground).
- Alignment: Imagine a fine thread gently pulling the back of your head upward, creating an upright but relaxed posture.
- Connection: Feel your link between earth and sky.
Beginning the Meditation
- Close your eyes.
- Take 3 deep breaths:
- Inhale through the nose.
- Exhale through the mouth.
- Let your breath return to its natural rhythm.
Focused Attention on the Breath
- Notice the fresh air entering through your nose.
- Feel your lungs filling and your chest expanding.
- Observe your belly rising and falling.
- Sense the air leaving your body through your mouth.
- Pay attention to:
- Sensations in your nose.
- Movement in your chest and belly.
- The space between your ribs.
- Feelings on your tongue and lips.
Handling Thoughts
- Thoughts will arise — this is natural.
- Notice them without judgment.
- Let them pass like clouds in the sky.
- Gently return your attention to your breath.
Discovering the Pause
Observe the three parts of the breath:
- Inhale
- Exhale
- Pause between exhale and inhale
Focus your attention only on the pause.
- Lean into the pause and relax deeply.
- If thoughts arise, let them go and return to the pause.
Observing the Full Cycle
- Step back mentally and observe the entire breath cycle:
- Inhale → Exhale → Pause → Repeat
- Pay close attention to each phase:
- Air entering
- Lungs filling
- Belly movement
- Air leaving
- The stillness of the pause
Ending the Meditation
- Take a deep breath in.
- Exhale with a big sigh.
- Shake your shoulders, wiggle your fingers, roll your head.
- Notice how you feel — what has shifted?
- When ready, open your eyes.
Thank you for meditating
Further reading
Breath Meditation: A Great Way to Relieve Stress
Source: Harvard Health
This article explains how simple breath awareness can reduce stress, improve health, and serve as a gateway to mindfulness. It’s a great introduction to the science and practice of breath meditation.
🔗 Read the article
How to Do the 5-4-3-2-1 Grounding Technique
Source: Verywell Mind
A practical guide to one of the most popular grounding techniques, using the five senses to anchor yourself in the present moment. Ideal for those looking to expand their mindfulness toolkit.
🔗 Read the article
10+ Mindful Grounding Techniques (Incl. Group Exercise)
Source: PositivePsychology.com
This resource offers a variety of grounding techniques, including individual and group practices, to help manage anxiety and enhance present-moment awareness.
🔗 Read the article
