Present Moment Awareness Meditation

In this short meditation, the hands are used as an anchor point to maintaining present-moment awareness. You'll be guided through a gentle practice of presence and consciousness. This meditation offers an efficient reset if you find yourself swirling in the 'thinking brain' and would like to get out of your head and into your body.

Transcript

Come into your meditation seat.

Stack your shoulders above your hips and sit confidently upright while also relaxing your neck and your head.

Blink your eye gaze to a close and bring your awareness to your hands.

Funnel all your awareness down into your hands.

Notice that with this attention,

Your hands begin to buzz.

As you bring your awareness to a particular part of your body,

That part becomes energized.

Awareness begets energy.

Gently and simply notice your hands.

If your mind has drifted into thoughts,

Notice what happened and gently return your awareness back to your hands.

Your hands are an anchor to your mind back to the present moment.

To help keep your attention focused,

To help keep your attention focused on your hands,

Shift awareness into your thumbs only until your thumbs begin to buzz.

Next,

Shift your attention to your index fingers,

Your middle fingers,

Fourth fingers,

Pinky fingers,

And then begin again.

Become aware of each time a thought tries to grab your attention away from your hands.

Stay in the here now moment,

Aware of your hands until you feel them glowing.

Your hands full of vitality and energy.

If you get lost or if you drift off into thinking,

Instead of criticizing or judging yourself,

Return your awareness back to your hands.

Over and over come back to your hands,

Your hands,

Their warmth,

Their energy.

Stay conscious of your hands.

By holding your awareness at your hands,

Suddenly you are more aware of everything.

You notice the air on your skin,

The support of the surface underneath you,

The soft ebb and flow of breath into and out of your body.

The power of this meditation is in its simplicity.

Become aware of,

Give up,

And consciously release old thought patterns.

When you sit with a gentle awareness of your hands,

Energy,

Compassion and wisdom are awakened and begin to burst through to the surface.

To close our meditation,

Take a deep breath in and clear it out.

Namaste.