What is the present moment?
Present moment is the one you're in right now.
It's before the future happens and once the past has passed.
Sometimes we need to be reminded of that present moment.
To let go of the day's stress.
To let go of the thoughts that keep us up at night.
It's the breath that keeps us in the present moment.
You can't breathe the past breath or a future breath.
So this meditation focuses on keeping you in the here and now.
On emptying your mind of anything that might trigger anxiety or stress or keep you from falling asleep.
So find a comfortable sleep position.
Whether it's lying on your back or on your side.
With a soft or heavy blanket or none at all.
Just make sure you're all settled in for a good night's sleep.
Okay?
We're going to close our eyes and start by taking three deep breaths.
I'll show you how.
On a count of four,
You'll breathe in,
Hold,
And then breathe out on another count of four.
So let's do this.
Deep breath,
One,
Two,
Three,
Four,
Hold,
Exhale,
One,
Two,
Three,
Four.
Let's do it again.
One,
Two,
Three,
Four,
Hold.
Exhale one,
Two,
Three,
Four.
One more time.
One,
Two,
Three,
Four,
Hold.
Exhale one,
Two,
Three,
Four.
Now as you settle into this moment,
You can return to your normal breathing pattern.
Simply allow it to flow naturally.
Notice the rise and fall of your body as you breathe.
Feel the weight of your body pressing against the surface beneath you.
Release all control over your body.
Think of your breath as a gentle and subtle breeze.
Slowly breathe in.
Gently breathe out.
Don't think about yesterday.
And don't worry about tomorrow.
Just place your attention in this present moment.
The way to do this is to focus on your breath,
Rising and falling,
Rising and falling,
Rising and falling.
As you continue to breathe,
Notice how you feel in this very moment,
How peaceful your body and mind are right now.
And as you continue to breathe,
Notice how your body and mind are right now.
Release any tension lingering in your body.
And as you relax into this moment,
This place is very instant.
Allow yourself to drift into sleep.
