Be Here Now

In this guided meditation, you’ll be gently led back to the present moment through breath, body awareness, and the healing power of light. You’ll move through a full-body relaxation, inviting spaciousness, softness, and emotional presence. This meditation also helps you connect with your heart, allowing any feelings to arise and be held with compassion. It's a safe space to come back to yourself, to let go of stress, and to simply be here now.

Transcript

Hello and welcome to today's meditation.

Be here now.

So let's first arrive.

Let's arrive in this present moment in the here and now.

So let's take a long deep breath in Hold it for a moment.

Watch it.

Feel it.

Hold it.

You are full of oxygen now.

And slowly release.

Release any tension,

Any thoughts,

Any stress,

Any worry.

Arrive in the here and now.

Arrive in your body.

So let's do it one more time.

A long slow inhale.

Inhale.

Hold it for a moment.

And slowly slowly exhale.

So let's start by bringing your awareness to the top of your head.

The crown chakra.

Where the light comes in.

Imagine there is a source of light pouring into you from the top of your head all the way through the rest of your body.

It's an infinite source of light continuously pouring from the top of your head throughout the rest of this meditation.

So keep that source infinitely continuously pouring in light through your crown chakra.

Now relax the top of your head.

Relax your hair.

Relax your head,

Your skull.

As the light keeps pouring in,

Allow your head to relax,

To soften,

To be lighter.

Soften your front head.

Relax your temples.

Relax your eyes,

Your eyebrows.

If there is any tension there,

Breathe into your eyes and allow your eyes to gently float closed because they are so so relaxed.

As the light flows into your front head,

Breathe in light.

And as you breathe out,

Relax your fists.

Breathe into your cheeks.

And as you breathe out,

Relax your cheeks.

Allow your jaw to softly drop,

Slightly open.

We hold a lot of stress in our voice,

So breathe in the light that continues to pour in from the top of your head through your front head,

Your eyes,

Your cheeks,

Your jaw.

And relax your jaw even more.

Relax your teeth.

If there is any pain or tension,

Breathe in the light.

And exhale.

Allow your teeth to relax and release any stored tension over there.

Relax your tongue.

Allow your tongue to float freely,

Totally relaxed.

And as you move down to your chin,

Your neck,

Maybe you feel like stretching your neck to the right and to the left.

Breathe in the light.

And soften your neck.

Allow the muscles around your neck to fully soften and relax.

Breathe in the light pouring from the top of your head through your front head,

Passing by your eyes,

Cheeks,

Teeth,

Tongue,

Fully relaxing your entire head and now filling your throat and neck and relaxing your vocals,

Relaxing all the muscles surrounding your neck.

These muscles are doing the heavy lifting of carrying your head,

So they deserve to be relaxed today.

And now breathe into your shoulders.

Roll your shoulders to the back and to the front.

And allow them to relax.

We hold sometimes responsibilities and tension in our neck and shoulders.

So breathe deeply from the source of light,

Pouring from the top of your head into your neck and shoulders.

And as you exhale,

Fully relax your neck and shoulders.

Release all the tension.

Relax your shoulders and neck.

With every inhale,

Bring in light and space into your cells.

Allow each cell to breathe and expand with every breath in.

And with every exhale,

Release all the tension.

Release all what weighs you down.

Release any weight that you think you are carrying.

It is not yours to carry.

With every exhale,

Feel lighter.

Feel more expanded.

Feel the light shining through and invading at each and every cell.

And now bring your awareness to your arms,

On your lap or next to your body.

Fully relaxed.

Feel the energy moving through your arms all the way to your palms,

To your fingers.

Facing your palms up.

Feeling the light coming through,

The energy moving through your hands.

Breathe in.

Relax your entire arms.

Breathe in the light that is pouring from the top of your head.

Through your head,

Neck,

Shoulders,

Arms,

All the way to your palms and fingers.

Feel this energy coming through your palms.

And now raise your hands with your palms facing up and bring them in front of your heart,

Carrying and bringing this energy,

This light that is pouring from the source above your head,

Coming out of your palms.

And now you are ready to spread it.

So feel this energy coming out of your palms and give it to yourself on your heart.

Feel it warming your heart,

Opening your heart,

Expanding your heart.

Open your chest and allow this openness,

This spaciousness.

Breathe in.

Allow your chest,

Your heart to open up,

To relax,

To expand.

Feel the space between your heartbeats.

Breathe in spaciousness.

And as you breathe out,

Relax.

Breathe in expansion.

And breathe out any contraction or constriction.

Bring your attention now to your stomach.

Breathe in to your stomach.

And as you breathe out,

Relax your stomach.

Move down to your belly.

Take a low breath from your belly.

Low breathing.

Feel your belly rising up and expanding as you breathe in.

One more time.

Low,

Deep breath from your belly,

Rising and expanding your belly.

This low breathing has so many benefits to your colon,

To your overall digestion system.

So breathe low.

Allow your belly to rise and expand.

One more time.

If it helps,

Put one hand on your belly and feel your hand rising as you breathe low.

Feel the spaciousness between all your internal organs.

And as you exhale,

Release any stress,

Any tension,

Any fear or anger trapped there.

Breathe spaciousness.

Breathe in light.

Expand your belly.

And as you release,

Allow all your digestion system to relax,

To breathe too.

Now move your attention to your pelvic floor,

To your hips.

Breathe spaciousness into your pelvic area,

To your hips.

And as you exhale,

Relax your hips.

Breathe into your thighs,

Your knees.

Breathe in your calves,

Your ankles.

And relax your calves and ankles.

Breathe into your feet.

Relax your feet.

Relax your toes.

Now take a long,

Deep breath in and relax your whole body.

Totally relax your entire body.

If you need to focus or bring your breath into any particular part of your body to relax it even more,

I'll give you a moment to do that.

Allow yourself to be completely in your body in this present moment.

If there is any feeling arising in the body,

Listen to it with compassion.

Allow the feeling to rise without judgment,

Without needing to change it.

The only way to heal ourselves is by feeling the feelings.

When we are here and now,

We give space.

We create the space for our feelings to be felt.

For our truth to be expressed.

Come down from your head to your body and feel every feeling that is here to be felt.

What feeling is arising now in your body?

What do you feel now?

What do you feel now?

Whether it is joy,

Peace,

Love,

Or sadness,

Fear,

Guilt,

Shame,

There is absolutely no difference.

There is no good or bad feeling.

They are all natural human feelings and they are all here for us to feel them.

To feel them all,

All of it.

We didn't come here to feel just some of them.

So allow them to be felt here and now.

Create the space,

The energetic space for the feeling to be felt.

And love this feeling,

No matter what it is,

Love it.

Let me read for you a poem by Rumi,

The Guest House.

This being human is a guest house.

Every morning a new arrival,

A joy,

A depression,

A meanness.

Some momentary awareness comes as an unexpected visitor.

Welcome and entertain them all.

Even if they are a crowd of sorrows who violently sweep your house empty of its furniture,

Still treat each guest with honor.

He may be clearing you out for some new delight.

The dark thought,

The shame,

The malice,

Meet them at the door laughing and invite them in.

Be grateful for whoever comes because each has been sent as a guide from beyond.

This is a reminder for us to allow all these feelings,

To feel all these feelings,

No matter what it is.

So open your chest,

Open your heart and allow the feeling to be completely and totally and fully felt in your body.

My teacher once told me,

When the train is coming,

Do you give the space for the train to pass or do you go and stand in front of it?

By allowing the feeling to be felt,

We give the space for the train of emotions to pass.

So give it more space,

Open your chest physically and expand your heart and allow this space,

This physical space,

As well as energetic space.

When we open up physically,

We also energetically allow more space for the emotions to be felt.

And guess what?

These emotions are never constant.

They are always,

Always changing.

They are always transforming.

And when we give the space for the emotion,

It's the only chance to process it,

To allow it to pass and evolve.

So what is it that you are feeling now?

Allow yourself to feel it completely.

If tears are coming in,

Allow them.

Let them be.

Whether they are tears of joy or tears of sadness,

It doesn't matter.

Allow it.

Feel it.

Feel the gift of being alive.

This magnificent opportunity of being in this body,

Of being here today,

Of having this amazing chance to live,

To feel.

So feel it all,

All of it.

If it helps,

Put one hand on your heart and connect more with your heart.

Now,

No resistance,

No clinging,

Allowing the feelings to be felt.

Otherwise,

When we ignore certain feelings,

Or we avoid them,

Or we run away from them,

Or reject them,

It's like brushing them under the rug.

They never really go anywhere.

They stay here,

Waiting for a chance to be expressed.

So my invitation to you today,

Be here and now.

Anytime you find yourself worrying about the future,

Or regretting a past moment or a past conversation,

Or simply so much in your head,

With intention,

Breathe in.

Hold your breath for a moment.

Arrive in your body.

Stay with the breath.

Find something you are grateful for in this moment.

Maybe it is the sun shining on your face right now,

Or a gentle breeze or wind caressing your skin.

Maybe it's the sound of a bird singing in the background.

Or maybe it is simply your breath itself,

Gently coming in and out.

And out of your nose.

Find your anchor.

Be here now.

Fill your heart with this gratitude of being alive.

Gratitude for your breath.

Gratitude for the beat of your heart.

Be here now.

I love you and thank you for taking the time to find your center.

To be here and now.

I wish you a wonderful rest of the day.

Namaste.