Meditation · Focus

Focus in Four

Aya Fujimoto · 15 min

15:00

remaining

What to do, minute by minute

1. Settle in
0:00–3:00
Sit or lie down somewhere you won't be disturbed. Let your shoulders drop, close your eyes or soften your gaze, and take three slow breaths.
2. Follow the breath
3:00–6:00
Breathe in for a count of four, out for a count of six. Let the out-breath be longer than the in-breath — that's what calms the nervous system.
3. Scan and release
6:00–9:00
Move your attention slowly from your jaw to your shoulders, hands, belly and legs. Wherever you find tension, breathe into it and let it go.
4. Rest in stillness
9:00–12:00
Stop steering. Let thoughts come and go like passing traffic — when you notice you've wandered off, that noticing is the practice. Return to the breath.
5. Come back gently
12:00–15:00
Deepen your breath, wiggle your fingers and toes, and open your eyes slowly. Carry a little of this quiet into whatever comes next.

A box-breathing practice for deep, quiet concentration.

Four counts in. Four counts held. Four counts out. Four counts still. Repeat until the mind stops negotiating and simply follows.