Be In The Moment

A 5-minute insight practice to let go of any expectations about the future, or comparisons from the past. See if you can invite pure awareness of the moment. Trust and surrender to the here and now, and your authentic self will always guide you towards the truth of what you want, who you are, and where you're meant to be.

Transcript

Sit with your spine relaxed but straight.

Your hands facing down on your knees for a calming effect or facing up toward the ceiling to surrender.

Let your shoulders melt away from the ears and your eyes be soft.

Begin by noticing your natural breath without any expectation of how it is supposed to be.

It could be fast,

It could be slow,

It could be deep or it could be shallow.

But just allow it to be exactly as it is.

Notice the sensation of the breath as it moves out of the nostrils and across the upper lip.

If your mind has wandered,

Gently steer it back to the breath.

The normal breath.

Natural,

Unchanged breath.

Thoughts and feelings will come and go.

Just let them come but let them go.

Notice if you are trying too hard.

Relax the area between the brows.

Let the shoulders fall away from the ears and roll back so your back is straight but relaxed.

If your mind has wandered,

Return it to the sensation of the breath as it moves below the nostrils.

And across the upper lip.

Don't waste any time on disappointment or frustration if thoughts or feelings come.

Just notice them without any judgement and let them go.

Stay with the breath.

And begin now to bring awareness back into the hands and the feet.

Let your awareness spread throughout the entire body.

Feeling the seat,

The fabric of your clothes and your natural breath.

Take a deep breath in through the nose,

Letting the belly inflate and be round.

Hold and release it out through the mouth.

When you feel comfortable,

You may gently raise your eyes.

And let your awareness spread throughout the entire body.

Reviews

Beautiful morning meditation, thank you and Namaste

A voice that’s entrancing, inspiring and energizing all at the same time.

A lovely mindful meditation and perfectly timed reminders to refocus when the mind wanders.

Loooove it thannk you 🙏✨

loved her cool soft voice

Beautiful and calming. A wonderful meditation to start the day.

A gentle guide through a beautiful few minutes... 🙏

Very peaceful few minutes of presence and internal focus.

Very calming, I found her voice guiding me back to my center and keeping me balanced exactly where I needed to be.

This is pretty powerful stuff thank you very much I hope you have a beautiful day Namaste

Very, very sweet. It’s an easy refresher that I look forward to doing again.

I enjoyed this short meditation. Thank you!

Lovely. However it would’ve been easier to hear you if the music was a bit lower
Thanks so much

Thank you very refreshing and quick!

Ber tan has a relaxing, calming voice. Needs to have the voice a little louder.