What Is Happening Now?

This is a simple and short meditation to help you connect with what is happening now. In your body, in your mind, and in emotions. After grounding with the breath, I invite you to answer this simple question multiple times over a few minutes.

Transcript

Are you sitting cross-legged?

Are you sitting on a chair with your feet on the ground?

Are you wrapped in a blanket?

What exactly is your seat looking like?

Are you having your eyes closed?

Are you having your eyes open?

Sometimes keeping the eyes open is useful to not fall back asleep or to stay focused on what's going on really.

So if you have your eyes open I invite you to maybe look down toward your lap or if your pet is around you looking at your pet sleeping.

So you're not distracted by movement on the screen or outside.

Let's sense your breath and let's be curious where is it this morning?

Where is your breath?

Around your chest,

Around your nose,

Around your throat or belly.

Let's stay here for a little bit.

Maybe sounds come in.

Just label them sound.

And go back to your breath.

Maybe sounds come in.

And you can label them sounds.

Try to come back to your breath.

Maybe feelings or emotions come in.

You can label them but then stick with them a little longer.

And try to sense where they live in your body.

This is feeling our emotion leave a trace in the body like a foot will leave an imprint on the ground.

Is there any tension?

Any taste?

This emotion pulls a certain way.

Are they radiating over a different part of your body?

Or are they pretty localized?

And if you turn back to your breath,

Does that change anything?

Following your inhale,

Following your exhale.

Allowing your attention to flutter like a butterfly around your emotion sensation.

And picking on them or on it.

Tension in the same place.

Is it a cold feeling or warm feeling?

Is it a tight feeling?

I'm going to let that go for a little bit and do another type of mind game.

This is how it's going to go.

Every time you hear me say now,

Ask yourself,

What am I feeling?

What is happening now?

Now.

Now.

Now.

Now.

Now.

Now.

And really ask yourself,

What is present?

Body,

Mind,

Or heart?

Now.

Now.

When you complete this checking in,

Just turn back toward your breath.

And counting your next three breaths,

Allow yourself after that to open the eyes again.

Digging in,

The light through your eyes if you had them close or the whole view.

And going back into your room,

Your place.

And noticing how you're feeling.