Training Attention Through Presence

Rather than escaping or altering our experience, we are guided to listen to the “now”—to gently witness the present moment as it is unfolding.
This practice is designed to help train our attention away from autopilot and into conscious awareness. As we slow down and name what is present, we begin to strengthen our ability to stay awake to life as it happens, rather than drifting through it unconsciously.
At the end of the meditation, we are encouraged to carry this practice into our day—returning again and again to the simplicity of “what is here now”—as a way of anchoring presence, clarity, and grounded awareness in everyday life.
Let this be less about doing and more about noticing.
Less about achieving and more about remembering.
You are here. Now.

Transcript

I now invite you to join me in listening to my experience. I'm going to notice whatever is here in this now moment. I'll pay attention to anything I can hear, See, Feel, Smell, Or taste, And I'll point it out as it just comes up. If thoughts arise, I'll notice those and keep going. There's nothing I need to change or figure out right now. This is just a practice about being aware of what is happening right now. The reason for doing this is to help train attention and get out of autopilot By noticing things as they come and go, It can make it easier to stay present, Feel more grounded, And not get caught in looping thoughts. This is a simple practice in being here with whatever shows up. Please take the time to listen to this practice, And then I invite you on your own, Randomly, Throughout your day, As many times as you want, To practice this same exercise. Notice what you notice. What do you see? What do you hear? What do you feel? What do you smell? What do you taste? Thank you for your presence. Let's begin. Deep breath filling my lungs, Exhaling, Releasing, Releasing, Releasing tension in my back, Feeling tightness in my neck, Moving my neck side to side, Hearing a lawnmower outside my window, I see my dog lying down next to me, His eyes are shut, His feet sprawled out, Relaxed. Nice, Relaxing breath in and out. It feels good. Thoughts of needing to go to the store to pick up items for a school event tomorrow. I'm deciding to wait until tomorrow and do everything at once. The blanket lying on the chair, It's very soft, That's actually our dog's blanket, He has a very soft blanket. I feel my soft pants on my legs, My flowing shirt is speckled black and white, My legs, I'm moving them, One is falling asleep, So I'm moving for circulation, Stretching my back muscles to ease the tension, Moving my neck from side to side, Rubbing my leg, My right leg, Breathing through my nose, It's a little stuffy, Listening to a clock tick-tock. Thank you for being with me now.

Reviews

Noticing …“I don’t have to change a thing.”Cherokee this is a powerful reflection on the NOW. Your voice is calming and still. I’m thankful for the invitation to practice together.

Beautifully present and relaxing - thank you!🌹