Present Moment Ground Your Attention

Taking a pause from your busy day to just be present and connect to your innate capacity for mindfulness, groundedness, and peaceful attention at any moment, no matter what's going on. No matter how much stress you're under, this can be a quick and simple way to help your mind get settled.

Transcript

Hello everyone.

This time I'm going to meditate with you.

I've gotten requests that my meditations have less words,

Have a slower pace,

And overall more time to practice and actually meditate instead of listening to my voice.

So let's try again.

Just getting comfortable in your seat or laying down on the floor or even standing if you want to be standing.

Letting your jaw relax and your forehead relax and your shoulders drop.

Taking some time to connect to an anchor of attention that can be sounds,

Body sensations,

The breath,

Or any object that you'd like to rest your attention with.

And just noticing where your mind goes.

Bringing it back to the anchor that you chose.

Noticing where it wanders again and then gently bringing it back.

If you're not connecting with your anchor you can connect to your mind's sky-like awareness.

Just letting your attention be like the sky and anything that pops into it,

Whether it's your anchor,

Things you're thinking about,

Or things you have to do later.

Letting those pass by like clouds in the sky.

I'm going to be silent for about four minutes so that you can meditate and then I'll guide you to close the exercise.

Okay.

Just noticing.

Just noticing.

That's it.

Just noticing.

If your attention wanders,

Just noticing where it went and coming back to your anchor or the sky-like quality of mind.

Let's go for about one more minute and twenty seconds and then we will gently and slowly and mindfully wrap up.

Okay.

Good.

That's it.

Being very patient with yourself.

Now before you come out of the meditation and come back to your life,

Just take a moment to notice how you feel right now after about a five-minute meditation.

Perhaps you notice a little more lightness,

Ease,

Relaxed muscles.

Perhaps you notice that your breath is just a little bit deeper even if it's only five percent.

You can also end with what you feel grateful for and reminding yourself of your intention for meditating today and thanking yourself for this time.

Let a few more seconds pass.

Take your time and then you can come out very slowly and very mindfully.

Until soon.