Episode 98: Single-Pointed Focus | Black Dot

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Thank you for meditating with me today!

Meditation Script:

In today’s episode, I invite you to engage in a bit of creative visual art. Using a pen or

pencil and a piece of paper, draw a circle of any size in the center of your piece

of paper. Fill in the circle with your pencil or pen until it looks like one

black dot. Situate your body (seated or supine) in relationship to the page so

that the dot is at your eye level. Once in place, fix your gaze on the dot. As

you maintain focus, notice your breath. Observe the pace, the rhythm, the depth.

Breathing, notice where you can soften, bringing ease to your shoulders, hips,

elbows, knees, face, fingers, toes. Focus. Breathe.

Notice thoughts that arrive as you fix your gaze to the single black dot. As thoughts

arrive, notice any physical sensations that arrives in connection to thought.

Notice any emotions that arrive in connection to thought. Attaching no value

judgement to thoughts, sensations, or emotions, simply observe what is and what

shifts. Moment to moment, focused on the dot in the center of this piece of

paper, notice any change to your perception. Do you perceive the dot to move?

Do you perceive the dot to fade away? Mindfully, notice how you perceive the

dot moment to moment.

Now, notice how you perceive your physical space. Where do you perceive ease? Where

do you perceive discomfort? Focus. Breathe. Now, notice how you perceive your mental

space. What thoughts bring you a sense of ease? What thoughts bring you a sense

of discomfort? Focus. Breathe. Now, notice how you perceive your emotional

space. What emotions feel light? What emotions feel uncomfortable? Focus.

Breathe.

Notice the dot. Hold your eyes closed for just a moment with your next blink. Eyes open,

shift your gaze to the color of the paper around the dot. Notice the space. Bring to

mind one mildly difficult moment you experienced this year. Now, consider the

moment, gently repeating to yourself, “I am here now. I am here now.” Returning

your gaze to the dot, imagine that dot is the mildly difficult moment. Drawing

your gaze back to the space around the dot, imagine this space as possibility,

expanse, growth, forward movement.

Bringing some movement to your body, shift your gaze from the sheet of paper to the

space around you. Resting here, enjoy a deep breath in, deep breath out, and

move into the next part of your day focused and fully engaged in each moment.

Thank you for meditating with me. Peace.

Written + Performed by: Jessica Haessly