THIS MOMENT IS YOURS
Inner Point of Focus
Gather attention around one gentle inner place
About this practice10:00Ready when you are
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A LITTLE TIME, WELL SPENT
Take this moment with you.
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SELF-GUIDED PRACTICE
How to practice
- Sit upright with the body grounded before turning attention inward.
- Choose one gentle inner anchor, such as the center of the chest, lower belly, or space behind the forehead.
- Place attention there lightly, as if listening rather than pressing into the area.
- Notice sensations such as warmth, pressure, vibration, spaciousness, blankness, or movement.
- Keep the face, eyes, throat, and belly relaxed so focus does not become tension.
- When attention wanders, return to the same point without changing anchors.
- If you feel head pressure, dissociation, or anxiety, open the eyes and shift to feet or room sounds.
- End by sensing the whole body so attention widens again.
Stay comfortable. You can stop at any time or return to your natural breath.