ETA Now: A Meditation For Calmness And Presence

This meditation draws on the most powerful and effective meditation techniques I know. E stands for "Eyes" to remind us to have soft, kind eyes. T is for "Triangle" — I explain how observing three parts of breathing has a radically calming effect on the mind. A is for "Appreciation," which brings a deeper sense of joy. "Now" is for the present moment in which we allow the mind to rest.

Transcript

This particular practice has a little acronym,

Which is ETA Now.

So I'll explain each of those as we're going through the practice.

E is for Eyes.

So it's a reminder that we can allow the eyes to be soft and kind.

And with soft,

Kind eyes,

We'll have a warm,

Open field of inner attention.

So we connect with the body in an open,

Expansive and friendly way.

T is for Triangle.

And what that means is that we observe three different aspects of the breathing.

And they could be any parts of the breathing,

But I suggest the movements of the belly as it rises and falls,

The expansion and contraction of the upper back as the chest moves,

And thirdly,

Air moving through the nostrils on its way in and out of the body.

So observing those three sets of sensations,

All at the same time,

Within an open and receptive field of attention.

And A is for Appreciation.

So as we're observing this triangle of sensations,

With the eyes soft and the eyes kind,

Just appreciating anything that's wholesome and positive and helpful.

So if the mind is a little calmer than usual,

Then appreciating that,

Recognizing it as a good thing.

If you feel a little happier than usual,

Then appreciating that.

And if there's anything pleasurable happening in the body,

Just giving that some appreciative attention.

And now is for now,

The present moment.

So we can let go of any thoughts about the past,

About the future,

Let go of any thoughts about achieving anything,

Attaining anything,

Changing anything that we don't like,

Letting go of any thoughts about where this practice might take you,

And just allowing the mind to rest in the present moment.

And you can just continue observing your experience in this way,

Until you hear the bell.

Reviews

What a calming easy to do meditation. I find myself extremely grateful for its "simplicity" yet depth and how easy it is to do anytime. 😀
Thank you!!

I loved this! E-eyes soft & kind. T-triangle, Breathe in expanding your belly, chest & upper back. A-appreciate anything & everything. Now- in the Present Moment!🙏🏻
Thank you❣️