focus · 10 min
centered focus meditation
use this when you need to concentrate
0:0010:00
Press start. This is a quiet space — no music, no ads, just a voice and some room to breathe.
A quiet voice reads the session aloud in your browser — nothing is recorded. You can switch the voice off and follow the text instead.
About this practice
use this when you need to concentrate A guided session of about 10 minutes, suited to all levels. Nothing is recorded and no account is needed.
What happens, minute by minute
- 0:00Find a comfortable seat. Sit up straight, but let your body relax.
- 0:05Close your eyes gently. Take a deep breath in, and let it out slowly.
- 0:15Focus on your breath. Notice the sensation of air entering and leaving your nostrils.
- 0:30When your mind wanders, gently bring your attention back to your breath.
- 0:50Imagine a clear, blue sky above you. Feel the sky's calmness envelop you.
- 1:15Now, picture a stream of water flowing gently beside you. Observe the water's smooth movement.
- 1:45As you continue to breathe deeply, let the water's flow guide your focus.
- 2:20Imagine a bright light at the center of your forehead. Feel its warmth and clarity.
- 3:00With each breath, let the light grow brighter and more focused.
- 3:45As the light becomes stronger, it helps you to concentrate on your task.
- 4:35Stay with this for a moment, letting the light and the water's flow support you.
- 5:30When you're ready, slowly bring your awareness back to your body.
- 6:30 Wiggle your fingers and toes. Take a deep breath in, and let it out slowly.
- 7:35Open your eyes when you're ready. Feel refreshed and focused.
- 8:45Thank yourself for this moment of peace and clarity.
Meditation is a practice, not a treatment. If you are dealing with ongoing distress, please also reach out to a professional.
If this one is not quite right, try 20-minute noting meditation for overwhelm, Focus: 12-minute breathing meditation or 15-minute guided grounding practice.