Podcast script: Mindful meditation – Refocus

Music credit – Snowflake BORRTEX

Hello and welcome to part 5 of this mindful meditation series.

This meditation will look at being able to refocus. When everything seems overwhelming and you have no idea how you will get everything done.

It is time to refocus on one thing instead of everything.

So find yourself a comfortable position to relax in, be this sitting or laying the choice is yours.

***Music starts***

Adjust your shoulders, adjust your hips.

Allow your eyelids to slowly close.

Become aware of your body.

Your head.

Your shoulders.

Your arms.

Your back.

Your hips.

Your legs.

Notice how still your body is.

A moment to enjoy pure stillness.

Then bring your attention to your breath.

The in breath.

The out breath.

Now imagine you are sat in a field.

Surrounded by beautiful flowers.

All shapes.

All sizes.

All colours.

You take a moment and try to take in every flower.

So many shapes.

So many sizes.

So many colours.

You begin to notice it’s impossible to focus.

The mind is scattered.

Trying to process all the different flowers around you.

Then you spot a hummingbird.

You notice its beautiful bright yellow chest.

The bright, greens and blues on its wings and the reds that turn to pinks with the speed its wings beat.

You notice your focus is drawn to the hummingbird.

As you watch, you realise the hummingbird is darting from flower to flower, all in a hurry, unsettled and unsure how to give every flower its attention.

Un-focused.

Rushed.

You realise you and the hummingbird are the same.

You cannot process every flower in the field when you try.

The hummingbird cannot get to every flower at once.

You bring your attention back to your breath.

Allow the breath to anchor you back to yourself.

To your inner stillness.

You then notice your attention settles on one flower.

The hummingbird also settles at this flower.

Creating a moment of stillness for you both to refocus.

You watch the hummingbird as it calms and gives its whole attention to this flower.

You notice your whole attention is on the hummingbird and this one flower.

Do you notice how gently you breathe now.

How calm the mind is when you focus on one thing.

As you breathe out, you gently move your attention to the next flower, the hummingbird effortlessly moves to this next flower.

With control, with grace.

You smile to yourself for a moment.

You realise the flowers in the field represent all the challenges and tasks your life present to you.

You realise the humming bird is you.

At the beginning trying to give your whole attention to everything at once, trying to keep everyone happy. Realising it’s not possible to focus on everything.

How picking one flower at a time is the same as completing one task at a time.

You enjoy watching the hummingbird.

The time the hummingbird spends at each flower is the same time it takes you to take 3 deep breaths in and out.

On the third out breath the hummingbird moves on.

Slowly and methodically spending time at each flower.

Enjoy connecting to the hummingbird.

How one flower at a time.

Is like you completing one task at a time.

Because picking any flower in the field to start at is better than not picking where to start at all.

One flower at a time, one task at a time.

You realise your hummingbird is halfway across the field now.

Ticking one flower off its list at a time.

How much progress the hummingbird has made, by simply refocusing and starting somewhere.

You observe the progress the hummingbird is making.

How in control and settled the hummingbird looks now.

How in control of your breath you are now.

How settled your body and mind are now.

You become aware of the stillness around you once more.

Take one more deep breath in, deep breath out.

Allow your breath to return to its natural rhythm.

Gently wiggle your fingers and your toes.

Slowly open your eyes.

Thank you for listening.

***Music ends***



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