Increase Focus

Our attention wanders because our minds are replaying the past or rehearsing the future. Focused attention practices train us to notice when that has happened and guide our attention back. The goal is not to stop the mind wandering, because it always will. The goal is to notice sooner, and to come back without judgement.

Rhythmic Breathing Meditation – 10 Minutes

Keeping the rhythm of your breath steady makes your heartbeat more cohesive, which increases blood flow to the brain and helps you think clearly.
Muscle Tension Relaxation Meditation – 15 Minutes

Stress carries itself in the body, usually without our noticing. Scanning for tension and deliberately releasing it lets some of that stress go.
Noting Meditation – 15 Minutes

Noting means observing what is happening and quietly labelling it. That small act of naming creates the gap between having an experience and being…
Body Scan Meditation – 15 Minutes

Our emotions play out in our bodies, so learning to feel the sensations that come and go is a direct route to knowing what…
Breath Meditation – 15 Minutes

A traditional practice in present moment focus. We rest our attention on the breath, and when the mind wanders off, we guide it back…
Emotions Meditation – 15 Minutes

A practice in noticing our emotions as they arrive, and recognizing them as information about where we stand rather than problems to be solved.