Meditation For Present Moment Awareness

This meditation is for gently guiding your awareness back into the present moment. We begin with a few deep breaths and then settle into a guided meditation practice, drawing the awareness inward with the mantra "I am here." There is no background music or nature sounds in this track.

Transcript

I invite you to soften your gaze or close your eyes. Bringing to mind a favorite food. A favourite smell. A favorite color favorite sound. Taking a nice deep inhale through the nose, Filling all the way up. Up and exhale. Let it go. Let your breath return to normal. Feeling the ground beneath you. You might imagine roots extending. Out from the surface of your body. Down deep into the earth. Allowing you to feel stable. Rooted. Grounded. Take a deep breath in, Filling all the way up, Up. Up and exhale. Let it go. Feeling up the length of your spine. A slight squeeze of the shoulder blades. Spread of the collarbones. Tuck up the chin. Feeling tall through your body. So you might imagine a light extending up and out the crown of your head. Connecting you to the sky. Allowing you to feel open. Expansive. Take a deep breath in, Filling all the way up, Up. Up and exhale. Let it go. Let your breath return to normal. Become aware of the sounds happening in the space around you. Become aware of the breath. As it moves in and out. Through the nose. Through the body. Drawing your awareness to the nostrils. Noticing the temperature of the air. As you breathe in. And as you breathe out. Noticing the breath as it moves in through the nostrils. The back of the throat. And out the nostrils. Know that you always have the option to return your awareness back to your surroundings. Back to your breath. At any time. Following the breath from the nostrils to the throat. To the heart space. To the throat. And out the nostrils. Become aware of the breath as it moves through the nostrils, The throat. The heart. And down to the navel. And all the way. Back through the heart. The throat. The nostrils. As you breathe in. Noticing the energy that moves through the body. And as you breathe out. Everything softens. Take another deep breath in, Filling all the way up, Up. Up and exhale. Let it go. Let your breath return to normal. Become aware of your heart space. As you move your awareness inwards. As you gently guide your attention inward. To the center of your heart. Tell yourself, I am here. Take a deep breath in, Filling all the way up, Up. Up and exhale. Let it go. If you feel comfortable, You're welcome to stay here. Or an invitation to make your way. To a place lying down on your back. You could have the soles of the feet on the floor. Knees knocked together. A constructive rest. Allowing your awareness to settle in the heart space. Telling yourself, I am here. Another deep breath in, Filling all the way up. Up, Up and open mouth exhale. Let it go. Allowing your awareness to settle in the heart space. And notice. If the mind begins to wander, Again, Tell yourself, I am here. I invite you to take a deep breath in. And deep breath out. Becoming aware of your surroundings. As you invite some small movements into the body. I invite you to give yourself a moment of gratitude for yourself, For this practice, For this community. And for showing up and making this time for you. And when you feel complete, You can open your eyes.