See all Meditation


Top articles

How to Meditate: Meditation 101 for Beginners

10 Science-Backed Benefits of Meditation

What is Meditation?

Mindful LivingSleep
CommunityFor Work

High Focus, Low Strain

Cory Muscara






Scan the following QR code with your camera app to open it on your phone

High Focus, Low Strain

In this meditation, we'll practice developing a high degree of concentration while also maintaining a high degree of relaxation and ease.

Let's start by finding

a comfortable posture.

This could be sitting down,

lying down or standing.

If it's comfortable to do

so, you can close your eyes.

And we'll take one deep breath together.

In through the nose.

And slowly out through the mouth.

Inviting the jaw to relax.

Let he shoulders be at ease.

As well as the hands and the belly.

The breath can fall

into its natural rhythm.

As we just start to settle ourselves into

this present moment a little more deeply.

The theme of this meditation

will be high focus, low strain.

So we're going to practice bringing a

very high degree of attention, awareness.

Have full clarity in the present

moment and yet not force that

focus, not forced that clarity.

Let's start by giving ourselves

something we can focus on.

The breath is always here and

makes a great focus point.

Typically we might focus at the

belly, but you're also welcome to

focus at the nostrils or anywhere

you feel the breath most vividly.

Start to collect your attention

on each inhale and exhale.

As the mind wanders, gently

returning it back to this breath.

And start to feel as though you're

sharpening your focus, really getting

an increased clarity and precision of

attention on what you're focusing on.

So the sensations of the breath.

Can you zoom in, really

refine the lens of awareness


But as you do, making sure to

keep the whole body relaxed.

So notice any subtle forcing

or tensing that happens and

invite that to relax and soften.

High focus, low strain.

Continue to notice more

subtleties and details.

Really be here, but let the

body and mind be relaxed.

Before we close, let's take one more deep

breath together and through the nose.

And out through the mouth.

And when you're ready, you can

invite your eyes to open again.

Great job today.

As you're going about your day really

needing to focus, see what it's like to

bring your experience into higher clarity.

Really focus all of your

attention, but remain totally

calm in the mind and the body.

Thank you for your practice.

Until we talk again, take care.

Similar to this

Awakening Out of Autopilot ModeMeditation by Melli O'Brien
Melli O'Brien

Awakening Out of Autopilot Mode

Meditation · 5-20 mins4.6

More from this teacher

Get Unlimited Access

Start your mindfulness journey today.

A Mindfulness Plus+ subscription gives you unlimited access to a world of premium mindfulness content.

  • Over 1,800 meditations, sleep, calm music, naturescapes and more
  • Daily mindfulness video meditations 365 days a year
  • 100s of courses and tools to help manage anxiety, sleep and stress

Email Missing

We couldn’t detect your email with the SSO provider you have selected.

Mindfulness Guarantee

We are here to make a positive impact on the world. We never want to sell you something that hasn’t helped you live a better life. That’s why if you’re unhappy with any purchase from us, you have 30 days to get a full refund and your money back.

If you subscribed to Mindfulness Plus+ and are unhappy with your purchase, please get in contact with us within the 30-day period and we’ll refund your purchase.

Learn more about our Mindfulness Guarantee.


Bring balance into your everyday life.

We believe in a world where everybody has access to the life-changing skills of mindfulness.

  • 2,000+ Guided Meditations
  • Daily Coaching
  • Sleep Content
  • Mindful Exercises
  • Mindful Radio
  • 10+ Courses from world-class teachers

Private Browsing

Added to your cart!


Claim your free access

Create a mindfulness account and we’ll unlock this premium session in your account forever.

or continue with
By continuing, you agree to our terms of service and privacy policy.

Do you already have an account?

Start a free trial to play this session

7-Days free trial, cancel anytime.

Start 7-Day Free Trial

Finish personalizing your account

Complete a few quick questions to make your own personalized mindfulness plan.