Right Here Now

The Right Here Now Meditation is a mindfulness practice designed to ground you in the present moment while drawing on the healing and calming energies of nature. This meditation combines visualization, deep breathing, and a few positive affirmations to help you achieve a state of peace and clarity. By immersing yourself in a serene natural setting in your mind, you can tap into the profound sense of connection and tranquility that nature offers.

Also, give it a listen when you're able to the Right Here Now Affirmations track.

Transcript

Hello,

My name is John Steen.

I'm a certified energy healing practitioner.

Are you familiar with the amazing book and movie Eat,

Pray,

Love by Elizabeth Gilbert?

It's an incredible story of healing and awakening through her transformative travels to Italy,

India,

And Bali.

Many of my teachers over the past few years have also shared their remarkable journeys filled with adventure and self-discovery.

However,

My story is different.

While attending Insight Timer live sessions,

I listened to one of my teachers share his beautiful travel experiences.

One comment stood out to me.

You make it sound so romantic.

It made me realize that not everyone has an inspiring travel story to tell,

Yet we all have our unique paths to healing and awakening.

During my training to become an energy healing practitioner,

I reflected on how I could share my own story.

My journey didn't involve far off lands.

It unfolded right at home on my couch.

I also found solace and inspiration in my daily hikes at a nearby park,

A habit I started during the pandemic and have continued ever since.

This simple yet profound practice became the cornerstone of my healing journey.

For me,

Nature has been a profound source of healing,

Solace,

And magic,

And I believe it can be for you too.

When I immerse myself in the natural world,

I feel my stress and worries melt away.

The sounds of the birds,

The rustling leaves,

And the scent of fresh air all work together to create a sense of peace and well-being.

Nature has an incredible ability to ground us.

When I walk barefoot on the grass,

I feel more connected to the earth and to myself.

This connection helps me to tap into my intuition and higher self,

Providing clarity and insight that I might not find in the hustle and bustle of everyday life.

The beauty of nature is also a source of inspiration and awe.

Whether it's the vibrant colors of a sunset,

The intricate patterns of a flower,

Or the vastness of the ocean,

Nature reminds me of the magic and wonder of life.

This sense of wonder can be deeply healing,

Helping to shift my perspective and open my heart.

Last year,

While sharing my story with someone,

The words,

Right here now,

Resonated deeply with me.

It encapsulated the essence of my experience and how I could inspire others to embark on their own healing and awakening journeys,

No matter where they are.

So this is my very first meditation attempt at right here now,

Dedicated to guiding you on your own path to healing and awakening.

You don't need to travel the world.

Sometimes the most profound journeys begin right where you are.

So let's start this journey together,

Right here now.

Choosing to start your healing and awakening journey right here now means you are ready to embrace change,

Growth,

And transformation.

This decision can lead to a more fulfilled,

Balanced,

And meaningful life,

Benefiting not only yourself,

But also those around you.

Let's get started.

Settle in to a comfortable position,

Allowing your body to be fully supported by the surface beneath you.

So close your eyes.

Turn your attention inward.

Establish the witness.

And find that space of neutrality within.

Try to stay in the present moment awareness as best you can throughout this sit.

Now relax your shoulders.

Relax your neck.

Relax your jaw.

Relax your face muscles.

Relax your head.

Very nice.

Let's start with some breath work.

Breath work is the practice of consciously controlling the breath.

It holds significant importance for physical,

Mental,

And emotional well-being.

With each breath,

Feel your body becoming more relaxed and your mind more at ease.

Take a deep breath into your head,

Into your brain.

Big exhale.

A deep breath into your chest,

Into your heart space.

Big exhale.

Deep breath into your belly.

Big exhale.

Deep breath into your pelvis,

Into your hips.

Big exhale.

Exhale all the way down your legs through the bottom of your feet to ground yourself into Mother Earth by using your Earth Star Chakra that sits below your feet about a foot,

Foot and a half.

Also visualize or otherwise imagine the grounding core from your Root Chakra also going into Mother Earth.

Feel the ground beneath you,

Solid and supportive,

Anchoring you in this moment.

Bring your awareness to your breath,

The gentle rise and fall,

A steady rhythm.

Notice how it feels as the air enters your nostrils,

Cool and refreshing,

And how it warms as you exhale.

Each breath is a reminder of life,

A testament to the present right here,

Now.

As you continue to breathe,

Let go of any thoughts about the past or the future.

They are not here.

Only this moment exists.

Right here,

Now.

Feel the weight of your body,

The texture of your clothes against your skin,

The sounds around you.

Let each sensation ground you further in the present moment.

Now imagine your mind as a calm,

Clear lake.

When thoughts arise,

See them as ripples on the water's surface.

Acknowledge them without judgment.

Just simply let them dissipate,

Returning to the stillness.

In this space,

There is no rush,

No expectation.

There is only now.

Just allow yourself to be fully present,

Fully conscious of this exact moment.

It is unique,

A fleeting gift that you can fully experience only by being right here,

Now.

With each breath,

Affirm your present in this moment.

I am here.

I am here.

I am now.

Feel the peace that comes with this acknowledgement,

The freedom from worries and distractions.

Take another deep breath in,

Feeling the air.

Feel your lungs completely,

And then release it slowly,

Allowing any lingering tension to melt away.

With each breath,

Feel yourself becoming more grounded,

More connected to this exact moment.

Beautiful.

Now,

Gently bring your attention to your body.

Use your sensing to how it feels from the inside.

Feel the beat of your heart,

The pulse in your veins.

These are subtle reminders that you are alive right here,

Now.

Let your awareness move through your body,

From your head to your toes.

Sense in to the contact points where your body meets the chair or floor.

Notice the sensations in your muscles,

The temperature of your skin,

And the rhythm of your breath.

Allow space for whatever needs to arise,

Any feelings or emotions that surface in this moment.

Give yourself permission to simply feel.

Just let it go.

Let it go.

Let it go.

Let your focus expand to the environment around you.

What do you hear?

The distant hum of traffic,

The chirping of birds,

The rustle of leaves.

Let each sound be a part of the tapestry of this moment without judging or analyzing them.

Simply let them be,

Right here,

Now.

Bring your awareness to your thoughts,

Often our minds are filled with a constant stream of ideas,

Worries,

And memories.

Imagine each thought as a cloud drifting across the sky of your mind.

Notice them without getting caught up in them.

Simply let them pass by,

Returning your focus gently to the present,

Right here,

Now.

Beautiful.

Now,

Think about the concept of time.

The past is a memory,

The future a possibility,

But the present is where you truly live.

This moment,

Right here,

Now,

Is all that is real.

It is a point of stillness in the flow of time.

Embrace it fully.

Beautiful.

As we continue to meditate,

I invite you to experience the deep healing power of nature to bring us peace,

Clarity,

And a deeper connection to our true selves.

Visualize yourself as a tree,

Deeply rooted into the earth.

Your roots sink into the soil,

Drawing strength and stability.

Your branches reach up into the sky,

Flexible and free.

Feel this balance within yourself,

Grounded yet open,

Stable yet flowing.

Beautiful.

Imagine the energy of nature flowing into you.

With each breath,

Feel the life force of the earth rising up through your feet,

Filling your entire body with a warm,

Healing light.

This light spreads from your feet up to your legs,

Torso,

Arms,

And head,

Filling every cell with vitality and peace.

Beautiful.

Connect with your intuition and higher self.

As you bask in this healing energy,

Allow yourself to become aware of your inner wisdom.

This is the voice of your intuition,

The guidance of your higher self.

Trust in the insights and feelings that arise during this moment of connection.

Beautiful.

Feel the support of the natural world.

Know that you are not alone.

The trees,

The sky,

The water,

And the earth are all part of you and support your healing journey.

Feel their presence around you,

Offering you solace and strength.

So beautiful.

Just bask in that beautiful feeling.

And now take a moment to express gratitude.

Thank the natural world for its healing energy,

For the solace and magic it brings into your life.

Sense into this feeling of gratitude deeply in your heart space.

Let's dive deeper into the healing power of nature.

Nature has a profound source of healing and solace and magic.

Just feel your stress and worries melt away.

Beautiful.

Remember,

Nature is always there to support you.

Whether you can physically go outside or simply visualize it in your mind,

Its healing power is available to you any time.

As you continue to breathe,

Imagine each inhale drawing in peace and clarity,

And each exhale releasing any stress or distraction.

With every breath,

You become more attuned to the present moment,

Right here,

Now.

When you are ready,

Gently bring your awareness back to your surroundings.

Feel the ground beneath you again,

The air on your skin.

Wiggle your fingers and toes,

And take a final deep breath,

Anchoring the peace of this meditation within you.

You can now open your eyes.

Remember,

You can return to this state of mindfulness any time you need.

The present moment is always here,

Waiting for you to embrace it,

Right here,

Now.

As we conclude this meditation,

Take a moment to acknowledge the peace and clarity you have cultivated,

And honor yourself for embracing this time of healing and self-discovery.

Carry this sense of presence and grounding with you into your daily life,

Allowing it to guide your thoughts and actions.

Remember,

Your journey of healing awakening is a continuous process that unfolds with each mindful breath,

And is always available to you,

Right here,

Now.

Thank you for sharing this space with me,

And may you continue to find strength and inspiration in every moment.

When you have the time,

Please check out my right here,

Now affirmations to accompany today's practice.

I hope you have a wonderful and peaceful day.

Namaste.

Reviews

Beautiful! I will return to this. Inspires me to go outside! Thank you so much, John!!

Thank you for this amazingly grounding and gentle meditation - your voice is so healing. The best possible start to 2025 🙏

Thank you John for helping me remember what I experienced when my eyes first woke up and saw the stunning beauty of Mother Earth and all her vivid colours. Namaste🙏✨✨✨❤️

This was a beautiful and soothing meditation. Your voice and words are so calming and centering and pulled me right into the present. Thank you for sharing your healing energy, John. Much love and many blessings to you. Namasté. ❤️🥰

Wonderful track John. Thank you 🙏🏻 for creating!!