This is a meditation for resting in the present moment.
Take a deep breath in and exhale.
And then you'll bring your attention to the sensation of the breath moving in and out of your nose,
The sensation either through the nostrils as the air moves in and out.
Maybe you're more sensitive to the feeling of the air on the tip of your nose,
Or maybe to the air on your upper lip,
But you're bringing your attention to a very subtle sensation.
As you breathe in and out,
You're just noticing how that feels on your skin.
You're focusing your attention on one subtle detail,
The sensation of the breath.
Not even manipulating or changing the breath,
Just noticing how it feels to breathe.
Most of the time our attention is scattered or just pulled in a lot of directions,
And You're taking your attention back.
You're pulling your presence into this moment by putting it on this one small detail.
Become aware of how challenging or not challenging this is.
Is it easy to stay focused on this small detail,
Or does it feel like every other second you're getting distracted?
If that's the case,
Let it be what it is,
And whenever you remember,
Come back to noticing this small detail.
Your attention is your presence,
Is your power.
You're pulling your power into your body,
Into this moment,
Just by putting attention on one sensation.
That sensation lives only in this present moment.
If you're not here,
You won't feel it.
You won't notice it.
Begin to notice other sensations that are present.
You might feel the sensation of your body on whatever you're sitting or resting on.
You might feel the temperature on your skin,
The texture of your clothing.
Noticing the sounds that are the farthest away from you,
And those that are closest to you.
Becoming aware,
Maybe,
Of that soft sound of your breath moving in and out through your nose.
Is there anything else that you're aware of in your body sensation?
It could be pain.
Are you aware of any pain in the body?
Without trying to change anything,
Just notice what's actually present in your body right now.
We're practicing just noticing,
Just watching.
You're not trying to change or shape or manipulate anything.
You're just becoming aware.
You're letting yourself be still and present,
No matter the sensation that arises.
What's interesting and miraculous is,
Once I'm still,
Things move.
There's a principle in physics,
When you look at something,
It changes.
Your own awareness,
Your consciousness,
Your attention,
Actually moves energy.
So,
By being still and just holding space for yourself,
Holding space for any and all sensations,
You're now giving them the space to move.
You could either keep your attention now on that sensation of the breath moving in and out through your nose,
Or maybe you just notice sensation throughout your whole body.
Whatever is easier and more natural.
Keep your focus centered in this moment in your body.
Your attention is steady.
Your attention may be unsteady.
Let it be whatever it is.
Bringing your focus back and back again.
Letting yourself return as many times as you need to.
It does not matter how often you leave the present moment.
What matters is how often you pull yourself back.
It takes a lot of energy to be so spread out.
When our attention is scattered in a thousand places at once,
We might feel overwhelmed.
We might feel spread thin.
Conversely,
When my attention is here in one singular moment,
When my attention is focused on one tiny detail,
It's possible to rest deeply.
We can take refuge by bringing all of these threads of our attention into this one little detail,
One moment.
We can take refuge in this moment.
It feels like a relief to just be in one place at one time.
Let yourself experience that relief.
You get to rest here.
In this one moment,
There's nothing you need to do,
Fix,
Solve,
Change,
Analyze.
Instead,
Do nothing at all.
Just be here.
Let being be enough.
Be nourished by just being in silence and stillness.
Imagine all the empty space surrounding your body is full of these tiny gold sparkling atoms.
Pure shakti,
Pure nourishment.
But to receive that nourishment,
You need to stop.
You need to be still.
Be still and receive the nourishment that's already here,
Waiting for you to allow yourself to just sit down and have it.
Know that in every single present moment,
This nourishment is here.
All you need to do is stop,
Be still,
And let yourself receive it.
Take a deep breath in.
And exhale.
Wiggle your fingers and your toes.
Gently open your eyes.
Thank you for meditating with me.
I'll see you soon.
