Flustered SOS

So just taking a moment to focus now. You can focus on something externally, or you can focus on your breath, whichever feels more natural. Before we do anything, I'd just like you to take a big, deep breath, breathing in through the nose and out through the mouth. As you breathe in, focusing on the chest expanding as the lungs fill with air. And as you breathe out, focusing on the muscles just softening in the body as you exhale. And you can just gently close the eyes if you'd like to focus on the breath. Or just soften the gaze if you'd like to focus on a particular object around you. And just take a moment either way, just to settle in to the posture, settle in to the space around you, just making sure you're comfortable. If you're focusing on the breath, just becoming aware of the movement and the rhythm of the breath wherever you feel it strongest in the body. Just settling in to that rhythm. If you're focusing on something external, just choosing that object, but not focusing too intently. It's a very relaxed focus. It's as though you see it within your gaze, but it's very sort of soft lens, very soft attention. At any time, if your mind wanders, whether it's wandering from the breath or wandering from the object, we just note it as thinking, we let it go, and just return again over to the breath or to the object. Just maintaining that steady, relaxed focus for just a few more seconds. Seeing when the mind's wandered, gently bringing the attention back again. Just staying with that for a few more seconds. Feeling more focused, more present in the body and the mind. Just bringing the attention back to the space around you. And then when you're ready, just gently opening the eyes again....