Best for: scattered focus and gentle concentration
A calm-focus practice that uses an ordinary object — a notebook, a closed book, a teacup — as the single point of attention. You'll learn to rest the eyes softly on the object, letting it hold your focus while the mind settles around it. The technique keeps attention outside the body and in plain sight, which makes returning to the present unusually easy. Useful when thinking feels scattered and you want to gather it gently.
Notebook in Front of You is a guided audio session from Salūs Rooms — part of the calm focus collection.
Salūs Rooms is an ad-free sleep and meditation app for iOS, Android and web — hundreds of guided sessions, long bedtime stories for adults and 325 free sleep sounds. Hear the full session with a 7-day free trial.