This is Casey.
Welcome to this guided meditation to help you return to moments of peace,
Presence,
And ease.
Please find a comfortable seat where you can relax almost effortlessly.
Preferably in nature,
Somewhere that can help you ground yourself to Mama Gaya.
Returning to presence is simply remembering the full aliveness that can only be cultivated through being fully present,
Through being completely one with life,
With whatever is being presented in front of us at every and any given moment.
When we are with others,
In conversations,
In laughters,
In words,
Be with that fully.
And when we're in solitude and silence and aloneness,
Be with that fully as well.
Wherever you are in this present moment,
Opening the eyes,
Just take in the fullness,
The aliveness of everything that is being presented in your reality right now.
That is an absolute unique gift to you and you only.
Allow your eyes to wander maybe around the room that you're in or if you're in nature,
Just wander around,
Soaking in the vastness of life that is here.
Wherever you are,
It's absolutely perfect for it is the present moment.
Slowing down the breath and just allowing your eyes to wander and eventually landing on something,
On one object.
If you're in nature,
It would be a good idea to maybe look at a large tree,
Water that is flowing.
If you're indoors,
Knowing that there's always some elements of nature that is with us,
Whether that be a glass of water,
A candle,
Or as simple as your body.
Your body that has all the elements within.
Once you lock your attention on that one sacred object of yours,
I invite you to be with that fully.
Deepening your breath,
Allowing a soft belly to receive your full inhale and full exhale.
Being completely present with this object,
Whether that is a tree,
A river,
Or your arm.
Can you slow down your pace and notice the subtlety of all that is happening right here,
Right now.
At any other busy moment,
What is something that you might have missed?
Notice the colors,
Perhaps even the movements,
The texture,
Anything at all.
What can you notice that is absolutely beautiful and unique about this one object that is true for you right now?
Can you appreciate how present this connection between you and this one object is right now?
How real the noticing is,
Almost like nothing else exists.
For right now,
The most important object in your reality is this one thing in front of your eyes.
Slowly saying thank you to this object as you allow your eyes to wander once again,
Maybe even slower this time.
Taking a deep inhale through your nose and a big sigh out your mouth.
Gently closing down your eyes,
Tuning in to your breath,
Tuning in to the heaviness,
The weight of your body.
At times our minds can wander off so so far across time,
Spaces,
Even realities.
But our bodies are always here.
It has no choice but to be fully alive as part of this earth,
As part of this reality.
So allow your body to help you to return to presence.
Notice once again the heaviness,
The aliveness that might be through your breath,
Through the beating of your heart,
Through the sensations that you can sense.
Can you hear?
What can you smell?
What can you taste even?
How real is this noticing compared to the virtual reality that we occasionally drift off to inside our head?
Nothing wrong with that.
There's no need to shame or blame or guilt ourselves.
But know that this is a time,
A moment of presence,
Of you experiencing the full aliveness that can only be cultivated through being fully present and one with life.
Keep breathing here and noticing.
If there's any distractions that are coming up,
I invite you to voice it out loud,
To say it out loud.
So that can be grocery list,
Picking up my daughter from school,
Needing to clean the house.
Whatever that is,
Say it out loud as soon as it arises.
Almost like you're releasing them to the support of Mama Gaya.
And similarly,
Whenever you catch yourself in moments of absolute presence,
I invite you to say that internally.
So that could be the wind on my skin,
No thoughts,
Breath,
Heat.
Anything that is present in the here and now,
That you're fully with,
Saying that internally.
You can keep going between the two.
Any distractions,
Immediately voicing it out.
Any cues of presence,
Immediately validating that by saying it internally.
There's no need to cling on to this technique.
Whenever it feels complete,
Or that this has helped you to come back to even relative presence,
Just allow yourself to be and breathe.
To be and to breathe.
Nothing serious here,
Nothing over complicated.
And perhaps you are coming back to relative ease now.
I invite you,
As you breathe in,
Relax the mind.
And as you breathe out,
Softening the body.
If it's helpful,
You can also say that out loud,
As you inhale,
Repeat,
Relaxing the mind.
And as you exhale,
Repeat,
Softening the body.
Keep going until even this technique feels like it's served its purpose.
Keep being one with the breath.
Whenever something wanders off,
Maybe across time,
Space,
Dimensions,
Reality,
Just breathe in,
Relaxing the mind.
And as you breathe out,
Physically soften and melt down the body,
Allowing yourself to receive any cues of presence.
Maybe in the form of sounds from outside the room,
Inside the room,
Smell,
Sensations,
Breath,
Heartbeat.
Be creative.
Anything can be a cue of presence.
Once you feel like you have returned to relative ease,
Allow yourself to bask in the stillness,
To enjoy the presence,
The feeling of homecoming,
Coming back to what is real,
To what is yours,
To the presence that have never left you and will never leave you.
A place for ease,
For truth,
For clarity,
For love,
For softening,
For rest.
Be here now.
