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Focus · Day 1

One thing

Rest your attention on one small point, the breath at the nostrils.

VoiceAI voices

Spinn Originals play softly under the voice and step back while it speaks. If a workout is playing its soundtrack, that carries on instead.

Read the words
  1. This is Focus, day one. For the next ten minutes, you will practice resting your attention on one thing.
  2. Sit so you can stay alert and comfortable. A chair works well, feet flat on the floor, back upright but not stiff.
  3. Close your eyes, or lower your gaze to a spot on the floor a little way ahead.
  4. Let your hands rest on your legs or in your lap.
  5. Take a slow breath in through your nose.
  6. And let it out at its own pace.
  7. Now let the breath do whatever it wants. There is no need to control it.
  8. Bring your attention to the tip of your nose, where the air comes in and goes out.
  9. Notice the air as it passes. It may feel a little cooler coming in and a little warmer going out.
  10. If you cannot feel much there, that is fine. Rest your attention on the spot anyway, or on your upper lip, just below.
  11. This one small spot is the whole task. Everything else can wait for ten minutes.
  12. Feel the start of each breath in.
  13. And the end of each breath out.
  14. Your attention will slip away. A thought, a plan, a sound. That is normal.
  15. When you notice it has gone, there is no need to judge it. Just come back to the nostrils.
  16. Each return is one rep. The coming back is the training, not a failure of it.
  17. Stay with the feeling of air at the nose.
  18. If your mind is busy, make the target smaller. Just this breath in.
  19. Just this breath out.
  20. Notice the small pause between one breath and the next.
  21. If you feel restless, notice that too, and come back to the breath.
  22. Keep resting here. One point, one breath at a time.
  23. Check your posture. Let your jaw and shoulders soften.
  24. Then return to the air at the nostrils.
  25. If you have drifted a long way, it does not matter how far. Coming back is the same simple move.
  26. Stay with it.
  27. In a moment we will finish. Let go of the nose, and notice your whole body sitting here.
  28. Notice the sounds in the room.
  29. Take one fuller breath in.
  30. And let it go.
  31. Open your eyes if they were closed.
  32. That is day one. When you start your next task, see if you can bring a little of this one-point attention with you.