5 Minute Meditation: Focus

This video guides viewers through a 5-minute meditation designed to enhance focus. It emphasizes the importance of returning attention to the music whenever the mind wanders, helping to strengthen focus over time.

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, designed to help you better focus. So hit pause if you need to grab your headphones, and otherwise, just enjoy. Begin by getting in a comfortable seated position. Take a moment to adjust your sit 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. Let your awareness center in on your breathing, feeling a sense of expansion on every inhale and contraction on every exhale. Throughout the course of this meditation, you will be guided to focus 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 have to 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.