We live in a noisy world where people are constantly competing for attention. But as teacher Sharon Salzberg reminds us, our attention spans are strongest when we can rest and recover.
When we talk about attention, we often use active and extractive verbs: verbs like pay, give, court, and leverage. In mindfulness, attention is not a commodity to be used. It is a gift that must be nurtured. How does it feel to take a break from your attention?
This week, teacher Sharon Salzberg offers a realistic and deeply restorative guided meditation, practicing awareness with as light a touch as possible.
Meditation to calm your attention
Read the guided meditation script below and practice, pausing after each paragraph. Or listen to audio exercises.
For this meditation, you can sit comfortably or lie down. Close your eyes, or if you keep them open, find a place in front of you to rest your gaze. Focus on the sensation of your breath as you inhale and exhale, including your nostrils, chest, and abdomen. It’s just normal, natural breathing. If I remain silent, that is your signal to practice what I have just suggested. As you feel the sensation of breathing, you can notate it very quietly in your mind. With an inhale and an exhale again. Perhaps once or twice, silently repeat the words “When you breathe in, breathe out” and “When you breathe out, breathe out”. Think about your breathing when a thought or emotion arises that is strong enough to take your attention away from your breathing. It’s not breathing, just be aware of it quietly. It is not breathing, and that is how you can recognize it. Therefore, we have breath, but we have no breath. It is important to understand that it does not matter whether it is the most beautiful thought in the world or the most terrifying thought in the world. It’s not just breathing. You don’t have to decide for yourself. There’s no need to get lost in thought or think about it in detail. You realize it’s not just breathing. Very gently let go and return your attention to the sensation of breathing. Some of your thoughts and feelings may be kind and considerate. Some may seem cruel and hurtful, but they are not breath. You can see them, recognize them, let them go and return our attention to the sensation of breathing. These thoughts and feelings are like clouds moving across the sky. Some have a very light and fluffy appearance, which makes them very attractive. Some of them are very creepy and threatening, but they are not all breath. We just let them go. Our habitual tendency is to grab onto one thought or feeling and build our entire world around it, or to push it away or resist it. Here we are equal, balanced and calm. We just realize that it is not breathing. I let it go very gently. Bring your attention back one breath at a time. When you feel ready, open your eyes or raise your gaze. Meditation ends.
