Presence & Thought Awareness

Being present and having control on your thoughts are the basic benefits of meditation. The practices used in this meditation are the basic foundations for your future practices. This meditation will help you become more mindful by making you grounded in the present moment. By taking control of your thoughts, you will easily be able to remove distractions and focus better. The soft background music will make you relax and make the most of your meditation.

Transcript

Hi and welcome to today's meditation.

This is a basic meditation to take control of our thoughts and feel more present in the moment.

We usually get carried away by our thoughts.

That's because we don't consider them as something separate from our awareness and let them take control of our mind.

Once we consider them as something separate from our awareness,

We make them an object separate from us that can be worked upon.

Once this separation between our awareness and the thoughts occur,

We start controlling our thoughts instead of them controlling us.

That is when our attention comes to the present moment,

The reality.

Our thoughts are not the reality as they are either of past memories or future imaginations.

The reality is in the present moment.

So I will now request you to sit in a comfortable position with your back straight.

Now gradually close your eyes.

Sense your surroundings,

Feel the weight of your body,

The smell in the air,

The air on your skin and listen to the sounds around you.

Bring your attention to your breathing.

Focus on your nostrils and feel the air as you inhale and exhale.

Take at least three complete breaths.

Each complete breath includes a complete inhalation and a complete exhalation.

Breathe deeply.

See if there are any thoughts in your mind right now.

We will now see these thoughts as something external to us.

Imagine these thoughts as bubbles rising from below in front of you,

With each thought of yours representing one bubble.

Let these bubble thoughts rise in front of you for now.

We will deal with them soon as we now have control over them.

Now imagine that you are bursting these bubbles one by one,

Removing one thought at a time.

Now imagine that you are bursting these bubbles one by one,

Removing one thought at a time.

Now that you have removed these thoughts,

Your awareness centered in the present moment,

Visualizes a ring of bright white light encircling the top of your head.

We will move this ring through our entire body to bring our attention to each and every part of our body and make it feel present and alive.

Gradually move this ring of energy from your head towards your neck.

Now,

Move it from your neck towards your navel.

You can increase or decrease the size of this ring depending upon the size of the body part Now,

Move it from your navel towards your feet.

Now,

In the same manner,

Move it back from your feet to the top of your head.

Now,

Move it from your navel towards your feet.

Bring back your attention to your breathing.

And,

As you slowly come out of this meditation,

Experience your surroundings again.

Feel the weight of your body,

The smell in the air,

The air on your skin,

And listen to the sounds around you.

Now gradually open your eyes.

I thank you from the bottom of my heart for doing this meditation.

Lots of love and blessings to you and have a great day!

Reviews

An excellent start to the day. Calming and clear. Thank you.

In my "mindfulness" playlist.

I liked it alot. I get very calm listening to your voice.

Thanks again! (I have several other tracks from you I still have not tried, which I will!)

Much needed basic meditation to be in the present. Thank you 🙏🏻

The thoughts as bubbles analogy was very effective for quieting the mind. Thank you 🙏🏼

I didn’t understand this meditation but will listen a few more times because all your meditations really help me. Thanks 🙏

I like the visualisation of the ring. Thanks Saqib

Thank you, love and blessings to you too 🙏🏻

Beautiful meditation and sublime music! Thank you 🙏

This was a wonderful meditation before walking into the office!

Simple & very effective, with helpful methods you can return to throughout the day for moments of clarity & inner peace.

This was great for me since it allows me to calm my mind and put some space between me and my thoughts at any time throughout the day. 🙏🏽

Iam from India and there is society notion that a girl has to be beautiful physically thats why I many times doubt about appearance and questions myself about my this appearance, therefore my mind always goes on thinking how to become acceptable to society how to be attractive even though I try to not think about these society, just love myself but seriously it becomes difficult to change my mind set

Simple yet powerful.

Thanks for the simple effective techniques, bookended by attention to breath. Soothing voice

Wonderful. Thank you!

That was not only lovely but effective! The pacing is slow and deliberate and the spaces allow the guidance to take root. Voice and music blended well and I particularly found the “thought bubble” imagery to be quite useful! Thank you!!!

Thank you and blessings to you.