Meditation For Presence

Become present and aware of the here-now moment in this 5-minute meditation on presence. This short meditation is easy to fit into your schedule and will help eliminate stress and help you shift into a state of relaxation and peace. This meditation will allow you space to notice where your attention naturally drifts and help gently guide yourself back into the present moment.

This refreshing reset will bring you clarity as you go about your day.

Transcript

Create your meditation seat tall,

Confident,

And proud.

Place your hands on your legs.

Blink your eyes to a close and begin to establish your breath as an anchor point.

Create with the breath a sense of grounding and of presence that you can return to at any time.

Breathe naturally and notice in your body where you feel your breath.

You may feel your breath on the insides of your nostrils or the movement of your chest and belly rising and falling.

Bring your awareness to the experience of the breath.

Become aware of the temperature of the breath,

A homecoming of restful awareness of air meeting body.

And recognize the sensation that comes with every in-breath and every out-breath.

And if you've drifted into thought,

That's okay.

Catch yourself,

Re-center,

And return your awareness to your breath.

You may start to notice sounds around you or pick up on sensation in the body.

Maybe it's recalling something you want to do later.

And for now,

Like you're river rafting and you've become stuck on a rock with that thought,

Make a shift to become unblocked and freed up to continue on and return your awareness to your breath.

If your thoughts have drifted,

Just witness where your mind has wandered to.

Notice what's grabbed hold of your attention and relax your grip on that thought.

Bring your attention back to the experience of your breath.

Your breath is a tool to bring yourself right into this moment.

If you're focused on your breath,

You're living in the here and now,

Awake,

Clear,

And present.

Take a deep breath in,

Let it go.

Namaste.