Connecting With Presence

This guided meditation will provide you a sense of connecting with yourself, the experience of the present moment and expanding that awareness and perception beyond the presence using your senses in a creative, curious and joyful connection.

Transcript

Welcome to your practice. Today we're gonna walk into this meditation, Connecting with the presence. So take this moment for just making yourself comfortable in your seated position, Reminding you maybe if you are in a cushion to gently lift the hips higher at the level of your knees, Or if you're in your chair you can bring your body close to the edge of your chair so you can bring or place your feet directly on the ground in your seated position separating your back from the support of your chair. But also I would remind you that you have any discomfort or maybe some pain or anything that it can disconnect you from your practice, Take the choice to modify your posture. And once you are already in your posture, In your seated position, Take this moment for you to start grounding in your breath, Connecting with your breath, Feeling and sensing all the experience of your breath. Maybe there is a connection with a feeling, An emotion, Whether it is positive, Negative or neutral, That's okay. Just take a soft touch with that experience and let it go. And now take this moment for start noticing the inquiry or maybe the intention for this practice. Maybe just connecting with yourself in this present moment, Maybe just connecting with the present of you just as it is. So just listen to exactly what your mind, Your body, Breath, Thoughts and emotions are telling you this moment, Whatever it comes, Allow yourself to just let that voice to be sincere and just listen with no judgment, No ego, Just present. Accepting things as they are in this practice and whatever it comes is always a good intention for bringing more healing, Understanding towards you, Your body and spreading that understanding outside your body, To your community, To the rest of the world. Finding stillness, Finding yourself grounding and take this moment for just noticing your whole body, The body of today and notice if there are any particular areas or areas in your body and maybe you can bring some discomfort, Tightness or tension. Just place your attention and maybe with just your intention you can allow yourself to just naturally lose or soften that part of your body. Maybe you can allow your breath to help you by spreading the sensation of your breath by softening that area in your body, Inhaling through your nose deeply, Exhaling maybe through your nose or through your mouth, Align your exhalation, Make it deeper, Soft and peaceful. Maybe now you are ready to deepen more into your body, Beyond the skin, The tissue, Bringing your sensation of kindness, Maybe healing or take this moment for maybe sending your attention, Sending your intention or maybe another feeling that it might help you the most. Let yourself to enjoy, To smile, To feel and connect, To beyond your body, Beyond your breath, Beyond your awareness. And notice how the rest of your body maybe starts to getting softer, Open to every awareness, Intention, Maybe by just noticing your face fully relaxed, Shoulders fully relaxed, Soft and strong breathing from your belly and the lightness on your feet, The grounding in your glutes, The connection of your feet. And with that spread of awareness take this moment for just noticing, Using the rest of your senses, Maybe the taste inside your mouth, Maybe what you are perceiving through your ears, Nose, Mouth. Whether the perceptions that you are receiving can be positive, Maybe neutral, Maybe negative. Just use the same soft awareness and grounding to just notice, Receive and release. Take this moment for just noticing the sensations and the liveliness, Whatever comes to your mind, To your body, Maybe intuition. And maybe the body, The mind or even your senses maybe starting to feel like some need of disconnection or maybe a need to just softening any of these external perceptions. Just allow yourself to stay balanced, Relaxed with an open curiosity and awareness. And wherever is and any of these perceptions or feelings make a space to any sense of ifness and openness expanding outside your body. Allow yourself to just notice in your shoulders, From the inside out, And release even more, Your hands resting in an easy and effortless way. Maybe you can sense how it starts to soften even more. Experience the sensations, A stingling, Vibrating, Energy, Sensation of being alive. The openness of your chest fully relaxed, Your belly connected with the experience of breathing. By receiving the next breath, Just as in this effortless gift of just giving no judgment, Just easeness, Compassion and relaxing even more and more. Even more in this world just like your soft breath. Again and again and again. Start noticing how you are deepening more into your senses with just wakefulness, Sensing, Maybe experiencing while this is spreading throughout all your body. Noticing this spreading towards your pelvic area, Your glutes, Your legs, Quadriceps, The back of your legs, Your hamstrings. And continue with your awareness towards your knees. Feeling any area of spaciousness with the sensations of being alive, Deeply connected. Maybe you can notice a difference in temperature or maybe other sensations. Warm pressure, Tingling sensations. And continue with that awareness towards your legs and continue with your awareness towards your feet. Imagine how this easiness, Sensation of being alive, The energy, Your breath nurturing your body is also spreading towards your toes, Above your feet, Heels and beyond your body towards the earth. The soil and connecting even deeper, Deeper into the vast energy of the earth flowing through your whole body. Take this moment for maybe noticing if the sensations are more forgiving or receiving. Whether you want to just open your gratitude, Your compassion towards the earth or maybe receiving whatever you need at this moment. Feel your whole body, Also feel sensation of your staying still, Maybe expanding beyond your body. Continue to widen your attention, Maybe any sensation of sense that it can be appearing or disappearing, Down smells, Sensations in your body. Maybe something that is just coming out to the surface. Just listen to your full awareness beyond your ears. The space that you are noticing, Every sound, Movement, Light and maybe spreading that awareness beyond those limits. Just being a spectator of this movement, Of this experience of sensations, Feelings, Thoughts. We just fully awakeness, We just fully awareness without the need of changing anything at all. You are just being here present as a spectator, Breathing again and again and again. Open, Awake, Receiving and releasing. And at any moment that you are finding that it might be something outside, Something that it can be just right here, That it might be overpowering. Remember that you are always balanced and in control of your feelings, Of your breath. Just breathing, Inhaling, Exhaling, Again and again and again. Just notice without thinking, Receiving and open in your awareness. Once again if you need to for adjusting yourself and your seat, Maybe releasing any tension or numbness in any part of your body. Maybe you wanna open your eyes or just gently blink, Bringing back your attention to whatever is in your area. Making yourself at home, Making yourself comfortable, Your breath, Body and presence. Thank you so much for allowing me to guide you in your practice, It's been an honor and a joy to be here for you. May the peace be always with you.

Reviews

Thanks. Helena; clear, kind, wholesome, lovely.🙏

Thank you Helena. This is a unique and deeply relaxing practice which allows the inevitable thoughts to cross the mind and draws richly from this reality.