[00:00.00]Find a comfortable and quiet space
[00:10.07]Where you can sit or lie down
[00:16.87]Without any distractions
[00:26.57]Close your eyes gently
[00:33.27]Or soften the gaze
[00:40.07]And take a moment to settle into a comfortable position
[00:53.67]Allow your body to soften
[00:59.87]And your mind to become still
[01:08.57]Take a deep breath into your belly
[01:14.97]Pause for a moment
[01:21.07]Then take a big sigh out through the mouth
[01:29.67]Then gently close the lips
[01:38.27]And find a natural pattern of breath
[01:45.37]In and out through your nose
[01:54.67]Let the mind rest on your breath
[02:02.87]Finding a single point of focus
[02:10.97]As the breath rolls from inhale to exhale and to inhale again
[02:29.07]Notice the sensation of your breath
[02:37.47]How does it feel as it draws in and out?
[02:49.17]Allow your breath to become your focal point
[02:57.27]Your anchor in the present moment
[03:04.97]With each breath in
[03:09.97]Imagine you are drawing in clarity and focus
[03:17.97]And with each breath out
[03:22.57]Imagine you're releasing any distractions or mental clutter
[03:31.97]As you continue to breathe at your own natural pace
[03:40.57]Allow your breath to guide you into a state of deep focus and concentration
[03:57.57]Now bring your attention to your body
[04:04.87]Begin with your toes
[04:09.57]And with each breath out
[04:13.67]Imagine any tension or restlessness melting away
[04:22.27]Leaving your toes feeling relaxed and at ease
[04:30.97]Gradually moving your attention up through your feet
[04:47.47]Your ankles, and your calves
[04:58.27]Letting any restlessness melt away
[05:09.77]Let the mind maintain a single point of focus
[05:19.47]As you notice each part of yourself
[05:27.47]As you move the awareness through your body
[05:39.17]Continue to breathe deeply
[05:45.87]And bring your attention to your lower legs
[05:52.37]To your knees
[05:58.77]To your thighs
[06:04.67]Letting go of any tightness or discomfort
[06:17.37]Allow the relaxation to flow through your hips
[06:27.17]Your lower back
[06:32.47]Your abdomen
[06:38.97]Releasing any physical sensations that may distract your focus
[06:51.37]Now bring your attention to your chest and your upper back
[07:02.17]With each breath out
[07:05.97]Imagine any tension or unease dissolving away
[07:14.37]Leaving these areas of your body feeling light and free
[07:25.87]Allow this sense of relaxation
[07:32.77]To spread through your shoulders
[07:39.77]Your arms
[07:45.37]Your hands
[07:51.87]Letting go of attachment to any physical sensations that may hinder your focus
[08:06.97]Shift your focus to your neck and your throat
[08:14.87]Releasing any tightness or constriction as you breathe out
[08:24.47]Feel a sense of spaciousness and openness here
[08:33.97]Allow the relaxation to flow into your jaw
[08:40.87]Your face
[08:46.37]Your scalp
[08:52.97]Softening any areas of tension that may distract your focus
[09:04.87]Now take a moment to notice your entire body
[09:14.87]Now relaxed and at ease
[09:21.87]Feel the gentle rhythm of your breath
[09:27.27]Anchoring you in the present moment
[09:34.97]Embrace this sensation of relaxation and focus
[09:44.87]Now visualise yourself in a space that promotes deep concentration
[09:55.97]Somewhere that resonates with focus and clarity
[10:04.97]Picture yourself here
[10:11.87]Picture yourself here
[10:17.77]Surrounded by an atmosphere of productivity
[10:29.07]Feel the energy of focus permeating the air
[10:37.47]Filling you with a sense of alertness with each breath
[10:47.37]Allow this energy to infuse every cell of your body
[10:56.87]Sharpening your mental clarity
[11:03.97]And enhancing your ability to concentrate
[11:13.47]As you sit in this focused state
[11:20.97]Bring your attention to a specific task or goal
[11:29.97]That requires your full attention
[11:35.87]Visualise yourself now engaging with this task wholeheartedly
[11:46.97]Letting go of any distractions or wandering thoughts
[11:56.97]Embrace a sense of flow
[12:03.97]And presence
[12:09.97]As you immerse yourself in this task or activity
[12:18.47]Notice how your focus deepens
[12:25.87]And your mind becomes clear and sharp
[12:33.47]And if your mind begins to wander
[12:39.67]Gently guide your attention back to the task at hand
[12:47.87]Using your breath as your anchor
[12:55.77]Embrace each moment as an opportunity to cultivate and strengthen your focus
[13:07.77]And continue in this state of focused attention
[13:17.77]Fully engaged in the present moment
[13:24.97]Trust in your ability to concentrate
[13:32.47]And to let go of any self judgement or doubt
[13:40.87]Or distraction that may arise
[13:47.97]Take a deep breath in
[13:56.97]And a full sigh out
[14:04.47]And start to bring your awareness back to your physical surroundings
[14:16.87]Taking a moment to appreciate the sense of focus and clarity you've cultivated
[14:28.97]And carry this state of deep focus with you
[14:36.97]As you move throughout your day
[14:44.87]Knowing that you have the ability to direct your attention
[14:53.97]And accomplish your goals with clarity and presence

Find a comfortable and quiet space
Where you can sit or lie down
Without any distractions
Close your eyes gently
Or soften the gaze
And take a moment to settle into a comfortable position
Allow your body to soften
And your mind to become still
Take a deep breath into your belly
Pause for a moment
Then take a big sigh out through the mouth
Then gently close the lips
And find a natural pattern of breath
In and out through your nose
Let the mind rest on your breath
Finding a single point of focus
As the breath rolls from inhale to exhale and to inhale again
Notice the sensation of your breath
How does it feel as it draws in and out?
Allow your breath to become your focal point
Your anchor in the present moment
With each breath in
Imagine you are drawing in clarity and focus
And with each breath out
Imagine you're releasing any distractions or mental clutter
As you continue to breathe at your own natural pace
Allow your breath to guide you into a state of deep focus and concentration
Now bring your attention to your body
Begin with your toes
And with each breath out
Imagine any tension or restlessness melting away
Leaving your toes feeling relaxed and at ease
Gradually moving your attention up through your feet
Your ankles, and your calves
Letting any restlessness melt away
Let the mind maintain a single point of focus
As you notice each part of yourself
As you move the awareness through your body
Continue to breathe deeply
And bring your attention to your lower legs
To your knees
To your thighs
Letting go of any tightness or discomfort
Allow the relaxation to flow through your hips
Your lower back
Your abdomen
Releasing any physical sensations that may distract your focus
Now bring your attention to your chest and your upper back
With each breath out
Imagine any tension or unease dissolving away
Leaving these areas of your body feeling light and free
Allow this sense of relaxation
To spread through your shoulders
Your arms
Your hands
Letting go of attachment to any physical sensations that may hinder your focus
Shift your focus to your neck and your throat
Releasing any tightness or constriction as you breathe out
Feel a sense of spaciousness and openness here
Allow the relaxation to flow into your jaw
Your face
Your scalp
Softening any areas of tension that may distract your focus
Now take a moment to notice your entire body
Now relaxed and at ease
Feel the gentle rhythm of your breath
Anchoring you in the present moment
Embrace this sensation of relaxation and focus
Now visualise yourself in a space that promotes deep concentration
Somewhere that resonates with focus and clarity
Picture yourself here
Picture yourself here
Surrounded by an atmosphere of productivity
Feel the energy of focus permeating the air
Filling you with a sense of alertness with each breath
Allow this energy to infuse every cell of your body
Sharpening your mental clarity
And enhancing your ability to concentrate
As you sit in this focused state
Bring your attention to a specific task or goal
That requires your full attention
Visualise yourself now engaging with this task wholeheartedly
Letting go of any distractions or wandering thoughts
Embrace a sense of flow
And presence
As you immerse yourself in this task or activity
Notice how your focus deepens
And your mind becomes clear and sharp
And if your mind begins to wander
Gently guide your attention back to the task at hand
Using your breath as your anchor
Embrace each moment as an opportunity to cultivate and strengthen your focus
And continue in this state of focused attention
Fully engaged in the present moment
Trust in your ability to concentrate
And to let go of any self judgement or doubt
Or distraction that may arise
Take a deep breath in
And a full sigh out
And start to bring your awareness back to your physical surroundings
Taking a moment to appreciate the sense of focus and clarity you've cultivated
And carry this state of deep focus with you
As you move throughout your day
Knowing that you have the ability to direct your attention
And accomplish your goals with clarity and presence