If you have ever tried to meditate, you will notice how crazy your mind is; How many thoughts and distractions you have.
Following the S’s of meditation may help your AIM TO SUSTAIN focus.
- SET the intention. It may be: “May I have sustained awareness of the breath.
- SHUT your eyes. This helps to shut out external distractions.
- SPINE for position. Have an upright spine, feet flat on the floor, hands on your lap and your buttocks higher than your knees.
- SCAN the body. Ground yourself in the present moment by bringing attention to the sensations of your body.
- SPOT to focus your awareness of the breath. The tip of the nostrils is a very sensitive spot for attention.
- SENSATIONS – Be aware of the physical sensations of the breath at the tip of the nostrils.
- SPONTANEOUS breathing. Allow the breath to move spontaneously.
- SEGMENTS of the breath. Follow segments of the breath individually. Inhalation, Pause, Exhalation and Pause
- SWITCHING of attention. Attention works by being FOCUSED on the breath, MONITORING when you have drifted and RECENTERING the attention back to the breath.
- SECONDS – Count your breaths to help your focus.
Dr. Phil Blustein