Calm Sea: 10-Minute Expanding & Contracting Focus Meditation

Track By Rus Devorah (Darcy) Wallen
Female Voice

Here, you will attain the most basic of meditation skills – focusing and shifting your attention (or shifting and refocusing it). Starting with the defined focus of sensations in the nose and nostrils, the focus will expand to your body’s inside, then outside your body (skin and out). Reversing the process, you will return your attention inside, then to the nostrils. After learning this skill, you will be able to do it on your own, at any length of time and number of repetitions you please.