Cultivating Presence Practice

This practice can be used at any time of the day, suitable for beginners or those more experienced and is based on the yogic tradition. It includes mantra, mudra, and focus on the third eye and heart - for you to dive deep into the practice. Use this meditation to bring a deeper connection with your breath and to open up a space of awareness and presence. This meditation has a lot of spacious silence in here so you can rest in your inner world without the distraction of background music.

Transcript

Find a nice comfortable seat.

So if you're sitting on the floor,

On cushions or on your bed or on a chair,

Just make sure that your spine is nice and tall.

We're going to take Bhoomi Sparshana Mudra.

So place your left hand on your heart and your right hand down on the earth beside you.

And we take these first few breaths,

Just connecting to the space that we're in,

Connecting to the earth,

To the land,

To the room,

The space that we find ourselves in.

And then connecting into our hearts to how we feel right now.

To how it feels to be who we are.

Here in our bodies,

Here in this space.

Now bring your hands into Anjali Mudra,

Which is prayer position in front of your heart,

Leaving a little bit of space between your palms.

And here just in that space between your palms,

Placing whatever is present for you right now.

Maybe you have a question.

Maybe you have some kind of intention.

Maybe there's just an open invitation there.

If you like,

You can join me as we chant three very sweet aams.

Take a big breath in.

Exhale,

Just release completely.

Inhale.

Release.

Inhale.

Exhale.

Inhale.

Release.

Inhale for the aams.

Aum.

Aum.

Aum.

Aum.

Now bring your hands into Jnana Mudra,

Bringing your thumbs and your index fingers together.

And place either the back of your hands or your palms onto your knees.

Bring your attention to your breath.

As you inhale,

Allowing your whole belly and torso to fill with air,

Slowly,

Gently,

Sweetly.

Slow exhale.

Inhale.

Exhale.

Focusing on your breath in your own time.

Allowing it to be long,

Deep,

Sweet.

Inhale.

Exhale.

Inhale.

Exhale.

Inhale.

And now with this breath remaining slow and deep,

Bring your attention to the space between and above your eyes,

Your third eye.

So you're looking out into this lens,

This space where we can strengthen and open our intuition.

And allow ourselves to see and perceive more of what's really here.

Thank you.

Thank you.

And if you notice any sounds,

Just allowing them to be there.

Allowing your thoughts to be there too.

Bringing your energy and your attention back to your breath.

Looking out through your third eye.

And if you wish to say a mantra internally,

You can say Soham or I Am.

Soham.

Soham.

Soham.

Soham.

Soham.

Soham.

Bringing your awareness back to your breath.

Soham.

Soham.

Notice your face and your jaw become tense.

And if it has,

Just taking a breath,

Letting everything relax again.

And bring your awareness back out your third eye.

So you're looking out into the space between your third eye and your fourth eye.

So you're looking out into the space between your third eye and your fourth eye.

So you're looking out into the space between your third eye and your fourth eye.

So you're looking out into the space between your third eye and your fourth eye.

So you're looking out into the space between your third eye and your fourth eye.

So you're looking out into the space between your third eye and your fourth eye.

So you're looking out into the space between your third eye and your fourth eye.

So you're looking out into the space between your third eye and your fourth eye.

So you're looking out into the space between your third eye and your fourth eye.

So you're looking out into the space between your third eye and your fourth eye.

So you're looking out into the space between your third eye and your fourth eye.

So you're looking out into the space between your third eye and your fourth eye.

So you're looking out into the space between your third eye and your fourth eye.

So you're looking out into the space between your third eye and your fourth eye.

Now bring your awareness to your heart.

And if it feels good you can place your left hand over your heart,

Your right hand over your left.

So you're looking out into the space between your third eye and your fourth eye.

So you're looking out into the space between your third eye and your fourth eye.

So you're looking out into the space between your third eye and your fourth eye.

Bring your hands into Anjali Mudra.

Begin with the space between your palms.

Take a deep breath in and as you exhale release completely.

Inhale.

Release.

Release.

Bring your awareness back into your body.

Back into the room that you're sitting in.

The place in the world where you find yourself.

We'll chant one sweet Om to close.

Inhale.

Om.

And if you wish you can take a little bow.

Just add of respect for this practice and for taking this time to connect to yourself.

Respect to your higher wisdom,

Your higher knowing.

And then very gently and softly open your eyes.

Reviews

Thank you for the gift of your grace

This was beautiful, it's simplicity, the space between instructions, the guidance, the peace and connection, thank you 🙏

very grounding and sweetly peaceful

Lovely guidance, brings my mind closer to inner peace.

🤩 this gentle practice goes deep, to the still point beyond thinking. I am in a peaceful state of clarity and awe. Thank you. Thank Goodness 🙏🏻

Lovely gentle meditation without the distraction of background music. Love the silent spaces throughout. 🙏

This is wonderful. I love the pauses and the gentleness.

Lovely and peaceful-thank you!

I loved this meditation. Excellent.

Great meditation, just a gentle voice direction with plenty of quiet space to just be. Beautiful, thank you 🙂

What a sweet, gentle practice. Very centering. Namaste 🙏🏻

I loved the chance to practice open awareness on my own without total guidance. Just enough!

thanksss youuu ❤️

Very good. Liked the silences as well as the guidance.

I appreciated the silences.

So sweet and grounding. I love the mudras and the spaciousness. 🙏

Dear Amisha, thank you for this spacious loving practice. Sending good wishes.

Beautiful, spacious meditation. Helped me feel really grounded and present. Thank you x