Hello and welcome to The Daily Insight.
My name is Andrew Johnson.
In today's meditation we'll be focusing on returning to the present moment,
Wishing you a restorative practice.
So taking some time now to sit or lie down,
Just becoming comfortable however you're sitting or lying.
Take a nice gentle deep breath in and as you breathe out close your eyes.
Allow your eyes to gently close and relax.
Your eyes work so hard for you,
It's nice to give them a little rest.
Today we'll be focusing on returning to the present moment and we'll be looking at three entry points to returning to the present moment.
Now,
Here,
This.
Now,
This moment,
This perfect moment,
The only moment that we are in control.
For many of us our minds can wander back into past events.
It's important to grow and expand and learn from past events.
But we know that there are things that happened in the past that keep coming back into our thoughts,
Those unneeded,
Unnecessary,
Tiresome,
Troublesome past thoughts.
Bring them towards you now,
Back to the present moment,
The only moment that there is.
We know that there are times where it's important to think what's going to happen in the future for planning and goal setting,
Setting intentions.
But we're also aware that our mind can wander into unnecessary,
Unneeded,
Tiresome,
Troublesome worries about the future.
Bring those thoughts towards you now,
Gently guide them back to the present moment,
Until you're fully in the present moment.
Now,
The only moment that we are in control,
The only moment there is.
Here,
In this space,
Sitting or lying down,
On the chair or on the bed,
They themselves are on the floor,
The floor on the foundations,
The foundations rooted into the earth.
Bring yourself here,
To this space,
Now.
And then this,
This sensation of being here,
Now,
In this space,
Now.
This awareness of your breathing,
The awareness of your breathing that you only notice now,
As I mention it.
This sensation of heaviness within the body,
This sensation of heaviness that you only notice when I mention it,
Now.
And this sensation of being totally present energetically,
This sensation that you notice only when I bring your awareness to it,
Now,
In this moment,
Here,
In this space.
And taking some time,
Now,
To be here,
To be this.
And isn't it nice to realize how simple this procedure is?
How gentle,
How easy.
Bringing yourself back to this moment,
Now.
Inhabiting the space here,
And allowing everything to pass through you,
Without judgment,
Without adding energy,
Allowing yourself to experience this,
Now,
Here,
This.
And become aware that as you breathe out,
As you exhale,
It seems as if with each exhalation,
You're drifting deeper into the now,
Deeper into this space here,
Deeper into this breathing.
And bringing your awareness to your fingers,
Giving them a little wiggle,
Bringing your awareness to your toes,
Giving them a little wiggle.
A gentle stretch of the hands and feet,
A gentle stretch of the arms and legs,
A deeper in-breath,
Now,
An awakening in-breath,
And a slow release of the exhalation,
Your body waking.
One more awakening breath in and out,
And knowing that you're returning to normal everyday sensations and weight and energy,
And also returning with a much deeper and long-lasting awareness of the present moment,
The only moment that you are in control,
The only moment there is.
And gently opening your eyes and returning to the day.
Be gentle with yourself.
