How to Meditate: 🧘 Day 2 - When Our Mind Wanders | Meditation for Beginners

Meditation for Beginners can be as simple as choosing one thing to focus on so that instead of letting our mind wander off in a hundred different directions, we learn how to stay present. This is called Focused Attention and it’s a pretty straight forward practice.

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Episode Transcript

(00:02):
Welcome to Day two of Soothing POD'sMeditation Beginner series. In this session,
we'll use focused attention to help usstay present. There are so many different
types of meditation it can be hardto know where to start. It's no
wonder that it can feel overwhelming,especially as a beginner, But meditation doesn't

(00:26):
have to be complicated. In fact, it can be as simple as choosing
one thing to focus on, sothat instead of letting our mind wander off
in a hundred different directions, welearn how to stay present. This is
called focused attention, and it's apretty straightforward practice. We simply pick one

(00:49):
thing to focus on. This couldbe anything from the sensations in a particular
place in our body, to usinga word or thought to repeat, or
keeping our eyes is focused on acandle. For this practice, we'll use
our breath as the object of ourattention. The idea is that whenever we

(01:10):
get distracted, we let go ofany judgments or labels and we just guide
ourselves back to our breath with kindness. You see, it's perfectly normal to
get distracted, so rather than gettingfrustrated or thinking we're no good at this
meditation thing, it's important to recognizethat our mind is just being a mind

(01:33):
as it wanders off into thought,and even if we have to do it
a thousand times, we keep comingback to the object of our attention.
With gentleness and acceptance. We're notonly teaching ourselves to be present, we're
also developing our concentration and our abilityto stay focused. This can serve us

(01:57):
well both during our meditation practice aswell as in the rest of our lives.
So let's begin. Settle into acomfortable seated position. Try to sit
up tall without creating tension, andgently close your eyes. Now turn your

(02:21):
attention towards your breath. In thenext couple of rounds. Notice where you
feel your breath most clearly. Itmight be right at the opening of your
nose as the air passes in andout. Maybe you feel it more in
the rise and fall of your chest, or perhaps your breath is at its

(02:47):
strongest as your belly expands and releases. Wherever your breath is most noticeable,
rest your awareness there. Pick thisone place and let it be the focus
of your awareness for the rest ofthis practice. Remember that it's perfectly normal

(03:17):
for your mind to wander, justlike our breath ebbs and flows. Our
thoughts will come and go, sowhen you notice a thought arise, just
acknowledge it and gently guide your attentionback to wherever you feel your breath most
clearly. Allow your attention to soften, and as you continue to breathe take

(04:01):
a moment to notice how you feel, just acknowledging some of the effects of
your practice, and when you areready, let your eyes gently open and

(04:21):
bring soft movements back into your body. Congratulations on completing your second meditation.
I invite you to bring focused attentioninto the rest of your day. Try
it while you're doing the dishes orbrushing your teeth, bringing all of your
attention to the task at hand.Enjoy the rest of your day, and

(04:45):
we'll see you back here tomorrow