With the busyness of life,
Finding moments of stillness can seem challenging at times.
Stillness,
True presence,
Is a means of letting go and surrendering to what is in the here and now.
The best way to prepare for any moment in the future is to be fully conscious in the present.
This meditation is intended to bring your mind and body fully into the present moment.
Thank you for joining me.
I am Adriene and I will be your meditation guide.
Begin by finding a comfortable position,
Preferably seated with your back supported,
Your feet on the floor,
And your hands in your lap with your palms facing up.
This allows you to feel grounded,
Open to receive,
And to relax.
Take a moment to settle in.
Slowly close your eyes.
Before we get started,
Place your hands on your heart and set the intention to become absolutely present for the next few moments.
Remind yourself that you have nothing else to do and nowhere else to be but to be here,
Now.
When it feels right,
Return your hands to your lap and take a moment to become aware of your breath.
Breathing at a normal rhythm,
Feel the rise and fall of your chest.
Feel your heart beating softly.
Now gently take a long,
Slow,
Deep breath in through your nose while silently counting to four.
Feel your belly and your chest rise and hold that breath at the top for a moment.
Release your breath through your mouth slowly as if you're blowing out a candle while silently counting to eight,
Feeling your chest and your belly relax.
Repeat this intentional breathing three to four times or until you feel your body settling down.
When we breathe with intention,
Deep and slow,
We activate our parasympathetic nervous system which tells our body we are safe.
Take a moment to feel into your body.
Breathe normally.
Feel supported by the space you are in.
Feel the air on your skin.
Feel your feet on the floor.
Feel the weight of your legs,
Your hands in your lap.
Become aware of your torso.
Release any tension you may be holding in your belly.
Relax your shoulders,
Your neck.
Feel your head become heavy with each exhale.
Soften the muscles in your face.
Keep breathing,
Sinking in a little deeper with each breath.
Take a moment to savor the peace that you have created in your body.
Peace in your body brings peace to your mind.
Notice your thoughts have slowed down.
We will be taking this practice of presence a little deeper by using the mantra Sat Chit Ananda.
This mantra represents the three aspects of ultimate reality.
Sat,
Existence.
Chit,
Consciousness.
And Ananda,
Bliss.
This mantra is a vibrational reminder to be present.
Repeat Sat Chit Ananda silently.
Thoughts will float in.
There is no need to resist them.
Just greet them gently with your breath and the mantra Sat Chit Ananda.
Remember,
Be kind to yourself.
Simply notice your thoughts without judgment.
If you feel your thoughts carrying you away,
Bring your attention to your feet on the floor or your hands in your lap.
Then return to the mantra Sat Chit Ananda.
I will watch the time for you.
Simply repeat the mantra Sat Chit Ananda until you hear my voice once again.
Sat Chit Ananda.
With your body and mind calm,
Take some time to feel this moment as it is.
Feel the bliss of being here,
Now,
Fully present.
Grounded in this present moment,
Take a long,
Slow,
Deep breath in through your nose.
And release it.
Again,
Another long,
Slow,
Deep breath in.
And release.
Gradually and gently become aware of your physical body.
Feel your feet on the floor,
Your legs,
Your hands in your lap.
Feel your spirit expanding as you come back.
Become aware of the space that has held you during this meditation.
If you would like to rest in this place of peace and bliss,
Feel free to keep your eyes closed and sit with this feeling for as long as you would like.
Otherwise,
If you feel ready,
You may open your eyes.
Either way,
Before jumping into your day,
Slowly and gently notice the room where you are seated.
Notice any sounds that you may hear,
Any sensations in your body.
Truly absorb this moment as it unfolds for you.
Throughout your day today,
Take time to become aware of the subtle moments.
The way the air feels on your face,
Your feet on the floor,
The sounds all around you.
Take time to see things as if you're seeing them for the first time.
When you feel your thoughts or the busyness of life begin to consume you,
Simply whisper Sat Chit Ananda and remind yourself that you are here now.
Thank you for sharing your present moment with me today.
I hope you have a beautiful day.
Namaste
