When we use a Focus Meditation, the object here is to concentrate on one object, for a short time, while immersing yourself in the experience.

This helps give you a sense of calm, peace and for balance that can benefit your emotional well-being and your overall health

This mediation invites you to tune into your environment by focusing on a simple object. You can use any object you wish. Perhaps an object close to you on your person, like a key, paper or phone?  

A Focus Meditation is a great exercise to learn. Do you have 2 minutes to try this out?

The object here acts as a singular point to concentrate on, lessening distractions.

Join me now and try this Focused Meditation:

(saying 1, 2, 3, 4 seconds slowly equates to 4 seconds in time)

Sit comfortably with your back straight.

Take a deep breath in and hold for 1, 2, 3, 4 seconds and exhale for 1, 2, 3, 4 seconds.

Repeat this taking a deep breath in and hold for 1, 2, 3, 4 seconds and exhale for 1, 2, 3, 4 seconds.

If you have an object near you, like a key, or phone, or anything available, pick this up and focus your eyes on it for 2 minutes.

Now prepare to close your eyes and imagine this object in every intricate detail you can. Recall all the details from your previous observations.

What did it feel like, was it heavy or light, rough or smooth.

If any outside thoughts come to your mind, allow them to pass and re-focus on your object.

Focus on your object wondering where it came from and how you acquired it. Was it a gift or did you buy it for your own use.

Now take a deep breath in and hold for 1, 2, 3, 4 seconds and exhale for 1, 2, 3, 4 seconds, as you prepare to open your eyes and bring yourself back to the present.

Well done for completing this exercise.

If you don’t have an object, use your imagination here, and picture a flower – closing your eyes and focus on the flower. (Perhaps using the image of the rose above?)

Take a deep breath in and hold for 1, 2, 3, 4 seconds and exhale for 1, 2, 3, 4 seconds.

And repeat, take a deep breath in and hold for 1, 2, 3, 4 seconds and exhale for 1, 2, 3, 4 seconds.

Imagining the texture of the flower, and how it would feel to touch.

Is it rough or smooth, gently touching the delicate flower. Using your sense of smell, wondering what the flower smells like and imagining the flower flicker in the wind.

Focusing on the flower in your mind, wondering where it came from; is it part of a group of flowers, as you concentrate on this one flower.

Now take a deep breath in and hold for 1, 2, 3, 4 seconds and exhale for 1, 2, 3, 4 seconds, as you prepare to open your eyes and bring yourself back to the present.

And well done for using an image to complete this exercise.

You can practice this meditation when a passenger on transport, or sitting at home, even in the office at work. A little time out from your daily routine, to focus your attention on one object, helps to calm the mind, body and spirit.

Thanks for your time