Hello,
And welcome to Meditations with Hanya.
Today,
We will explore a mindfulness reflection on the power of now.
Begin by finding a comfortable seated position.
Let your body settle.
Close your eyes if it feels right for you.
Bring your attention gently on the rhythm of your breath.
When your mind wanders,
You lose the power of now.
This is more than just a poetic statement.
It's a fundamental truth of our human experience.
The present moment is all there really is.
It's where life is actually happening.
Not in yesterday's memories.
Not in tomorrow's plans.
But right here.
In this breath.
This heartbeat.
This sensation in your body.
Yet the mind,
By its nature,
Wanders.
And we often get swept up in the story of the thoughts.
Presence allows us to witness the thoughts without becoming entangled in them.
Presence reminds you that you are not your thoughts.
But when we allow the mind to wander,
And every time it does,
Something subtle but profound happens.
You disconnect from life.
You miss what's right in front of you.
You slip into autopilot.
You become reactive instead of responsive.
You give up your power.
The power to choose.
To feel.
To be fully alive.
Research from Harvard shows that a wandering mind is often an unhappy one.
Even when we're thinking about pleasant things,
If we're not here,
We feel a subtle sense of unease.
That's because presence is peace.
And distraction is disconnection.
But there is good news.
The mind can be trained.
You can strengthen your ability to return.
To come back.
Again and again.
Right here to the now.
Each breath is an anchor.
Each sound,
A call back home.
Each moment of awareness is a moment of awakening.
So as you sit here now,
Notice.
Where is your mind?
Has it already wandered?
That's okay.
That's natural.
The power lies not in the drifting.
But in the noticing that you've drifted.
And gently returning.
With each return,
You reclaim your power.
With each breath,
You deepen your presence.
And in presence,
You find clarity.
Calm and connection.
When your mind wanders,
You lose the power of now.
But when you return,
You find yourself again.
Take a moment to recognize what's right here in front of you.
You might notice the air on your skin.
The areas of your body where your clothing is meeting your body.
Maybe there are areas that feel tighter,
More restricted.
Maybe there's areas that feel more relaxed and at ease.
Loose,
Light.
Now notice the sounds around you.
The distant sounds.
Now maybe the sounds in the room that you're in.
Is there a humming?
Are there any other sounds that you can pick up?
Now you might notice the sound of my voice.
You might even notice your own body.
Subtle sounds.
Do you smell anything in the air?
Subtle smells.
More obvious ones.
Is there a taste in your mouth that you notice?
Maybe you notice where your tongue is positioned in your mouth.
Is it relaxed?
With your eyes closed,
Do you notice what you see?
Maybe there are little patches of light,
Darkness.
Maybe there's patterns,
Movement.
Now just noticing your whole body.
Exactly as it is here in space.
Now let's all take one more slow breath.
And a long breath out.
And then whenever you're ready,
Gently open your eyes.
Returning back to the space.
And thank you for practicing with me.
