Return To The Present Moment - 5 Minute Daily Insight

In mindful practice, it's common to notice the mind wander off into the past or the future and we tend to miss what's happening in the "now". This meditation gives simple guidance for noticing your thoughts, stepping back to "observe", letting go, and returning to the breath and the present moment. Once integrated, you will find this process easier and more natural.

Transcript

Hello and welcome to The Daily Insight.

My name is Andrew Johnson.

In today's meditation we will be focusing on returning to the present moment,

Wishing you a restorative practice.

So sitting comfortably,

Taking a gentle deep breath in and out,

And closing your eyes.

Trying to drift a little deeper within,

Slowing down and returning to the present moment.

There are three entry points to the present moment.

Now,

Here and this.

Now is this moment in time.

Start to bring any thoughts of the past in towards you.

Gently guide them towards you.

Bring them back to this moment.

Now.

Start to bring any thoughts of the future in towards you.

Gently bring them in towards you.

Bringing them back to the present moment.

Now.

Here.

This space we find ourselves in.

This chair.

This bed.

This floor underneath us.

The foundations under the floor.

The earth under the foundations.

Bring yourself here.

Bring yourself now.

And this,

This sensation of breathing that you start to become aware of as I mention it.

This feeling of heaviness that you become aware of as I mention it.

This position of the tongue in your mouth which you become aware of as I mention it.

Bring yourself to this.

Now.

Here.

This.

And as you focus on these three entry points to returning to the present moment,

You are able to access this present moment quicker and quicker.

Setting an intention to spend more time in this moment.

This present moment.

Setting an intention to be now.

Here.

This.

And moving the fingers and gently moving the toes.

Taking a gentle awakening breath,

Filling your lungs,

Expanding the stomach out and letting go of the breath and opening your eyes.

Returning to the day.

Be gentle with yourself.

Reviews

His voice is very gentle and calming. I find it easy to follow and stay with his words and not let my mind wonder.

Loved the way the present moment comes together. Thank you for your guidance.

You have a pleasant voice for meditation. Very soothing.

Exactly what I needed. This was the exact reset I needed in this moment. Thank you. 🙏

Wonderful pratice. Quick and easy to come back to center and ground after a busy day. Thank you!

So beautiful! I want deep for such a short session

A quick way to ground yourself and be in the present.

Excellent short meditation to help come back to the here and now.

This gives a very reassuring and relaxing direction for thought. Thank you, Andrew 🙏🏻🙏🏻🙏🏻

Great voice- precise direction to focus in the present. Great for short attention spans with affirmations.

I was short on time was struggling with a lot of uncomfortable emotions. I was feeling very stressed out, troubled by an interaction with a colleague and feeling disconnected from my partner, anxious about tonight, and disconsolate about the coming weekend. It allowed me to make space for the thoughts of the past and future that were unsettling me, and once they were acknowledged, this meditation brought me to be in the present moment. Andrew Johnson’s voice is as rich as butter and thick and flowing like molasses. You can just melt into it. He’s absolutely brilliant. my mind went from distracted and anxious to calm and centered in just five minutes!

Very relaxing and a great tool for helping come back to the present moment. Thank you.

Thanks, Andrew.
Just out of curiousity, would you respond if I were to DM you in private here on I.T.?
I'm asking here, bc it seems like you answer on here more.
🙂🙏🏻💫

Thank you, what a lovely, simple yet impactful meditation. 🙏

Incredibly grounding, very helpful if you worry about things past and future.

Thank you for giving me the handles to the door of the present moment: now, here, this. So easy🤍🐬

Awesome. Love the accent also. But really loved the meanings of NOW, HEAR, THIS

So good if you only have five minutes. Looking forward to listening to the longer versions🌸🙏🏼

Thank you for sharing your gift! This moment! Your meditations are always wonderful!

Andrew’s meditations are always helpful and lovely. However I may feel before, I always finish his meditations with a smile. This is a great, very short meditation. Thank you 🙏🏼