Hi everyone. This is Professor Hare, and this is a meditation for focus and calm.
Not everyone will benefit from the focusing benefits of mindfulness meditation, but I encourage you to try it. This is the short version.
Remember that the idea is to balance two mind states:
Calmness and tranquility
And Energy and interest
Begin by settling into an awareness of the body, of the body position and posture in your chair.
You may close your eyes, or simply lower your gaze to a point on the table in front of you.
You should be upright and alert, but in a position that you could maintain for an hour.
Note your body position in the chair.
Note the contact of your feet with the floor.
Sit and be aware that you are sitting.
Become aware of your body breathing. Focus on the point in your body where the breath is the strongest, or mos t noticeable. Whether that is in the nose, or the back of the throat, the chest, or the belly.
Begin with a few deep breaths-
Allow each deep breath in to increase your awareness.
Allow each deep breath out to release tension.
Allow your breathing to return to normal depth and rhythm.
Breathe in and know that you are breathing in. Breathe out and know that you are breathing out.
Make a soft mental note of the breath as it occurs.
“In….Out.” Or “Rising….Falling.”
If you get distracted during the meditation, return your focus to breathing. It will always be there.
Begin the body scan by relaxing the muscles of the face. Soften the eyes. Allow the shoulders to drop fully.
Become intensely aware of the sensations in your feet. What do you feel there? Pressure? Tingling? Coolness ? Warmth? Nothing at all? No need to move or shift, just sensation.
Now move to the sensations of the bottoms of your feet. Pay close attention. Become intensely interested in the minute sensations there.
Now move to the tops of both feet.
Continue to the heels and ankles.
Now note what it feels like in your calves and shins. Then both knees.
Now note the sensations, using close attention, to the upper legs.
Now move up to your hips.
Now focus on the pelvic girdle. Feel the center of the pelvis on the chair. Move the concentration up the body to the waist.
Then the abdomen. Note any sensations there. Hunger. Pain. Fullness. Vibration.
Now the chest and upper back. Feel the chest rise and fall with each breath, and any sensations that accompany that.
Now focus on the arms. First the fingers, then the palms of the hands. Note their position and where they are touching.
Note the wrists. Their positions. Any tingling? Pain?
Now the forearms. Get curious about what both forearms feel. Minute sensations. Tension.
Move to the elbows and upper arms.
Now the shoulders. Are they fully relaxed? Is there pressure or pain or vibration? Are you slouched forward, or leaning back? Is there pain?
Now the neck. Feel the pressure of your shirt collar, or the lack of contact with your clothing. Is there any pain in this area? Pressure? Vibration? Get curious about any sensations here.
Now move your curiosity up to the face and forehead. Are the muscles relaxed? Softened? Do your eyes feel heavy? Swollen? Do they feel as though there is pressure on them?
Now move to the scalp and top of the head. Do you feel any sensations here? Tingling? Pressure? Or nothing at all?
Now move your focus back to the breath where you started.
Breathing normally, note the breath. In. Out.
Remember that your choic es today are just that- today’s choices. It is your entire body of work that determines who you are and your success. Not just here but in all areas of life. You’ve got this.
Open your eyes when you are ready. Take a moment to acclimate to your surroundings.
