Heart-Centered Presence

This short yet powerful meditation guides you into heart-centered awareness through breath and mantra. You’ll anchor your attention in the heart space, syncing each breath with the affirmation: “I Am Here Now In This,” inspired by Michael Brown’s The Presence Process. This rhythmic sequence supports heart-brain coherence, emotional calm, and deep presence. The breathing pace follows patterns that have been shown to regulate the nervous system and enhance inner alignment. Perfect as a grounding reset, it helps you return to yourself, your breath, and the present moment.

Transcript

Welcome.

Please find a comfortable position,

Placing your hands gently in your lap and closing your eyes.

In this moment,

Go within to that place of inner stillness where we experience our connection to the true self.

Allow yourself to fully arrive.

Let go of all effort,

All thinking,

And begin to notice the natural inflow and outflow of each breath.

With each inhale and exhale,

Allow yourself to become more relaxed,

More comfortable,

And more at peace.

Now that you have settled into the present moment,

Allow yourself to become aware of your direct experience,

The various sensations of sound and breath,

Of touch and smell.

Throughout this meditation,

Focus your attention on the energy of space within and around your heart center.

In a relaxed state,

Sync your breathing pattern with the pattern that you hear.

In a few moments,

Begin repeating the single word mantra.

Remember,

Relaxed attention in and around the space of your heart.

Sync your breathing pattern and repeat the mantra.

Ready?

Begin.

I am here as you breathe in.

Do so lightly.

This softly and smoothly.

I,

No need to force,

Am.

Allow the breath to move through you here in a relaxed manner.

Now in this I am here this I here now here now this I now this this here this I here now If your mind has wandered in,

Gently return to your breath.

This in the space of your heart.

I am here this I here this I here this I this this here now Rest in the stillness that is always here.

This just behind the breath.

I am here now this Amazing.

Now,

Gently bring your attention back to your body,

Feeling the support beneath you.

You may have heard this quote before.

When you stay grounded in your breath,

You stay grounded in life.

As the breath wanders,

So does the mind.

I want to encourage you to stay aware of your breathing pattern as you move through your days.

Check in with yourself.

Are you remembering to breathe lightly,

Slowly,

Rhythmically,

Deeply,

Or are you forgetting about your breath altogether?

Carry this heart-centered presence with you moving forward.

And when you feel ready,

Slowly open your eyes.

Now,

Thank you so much for meditating with me today.

Much love.

Peace.

Reviews

Very relaxing and peaceful meditation. Thank you for sharing