Morning Grounding Meditation: Just This One Day

Use this as a daily practice to attune to the wind of the present moment and let it guide your ship into the sea of today. The mind is pulled into everything that is not just this moment. But when you remember that there is only just this moment, you can face whatever is here. Return to the moment through the doorway of the breath, release the chronic tension in the body and mind, and open yourself to Just This. Just This One Day. Just This One Moment. This is the only moment of your life. Be here for it.

Transcript

Good morning.

Let's begin this day by grounding in the present moment.

The one you're in right now.

The mind habitually pulls you into thoughts of future and past out of right now,

If you're not careful.

And this pull weighs on you,

It stretches you,

It tenses you.

It takes away from your ability to be fully present with whatever is actually here.

But all that is real is what's actually here.

It's just this.

Just this one moment.

And you can handle just this.

You can be fully here with just today,

The only day of your life.

So for this time,

You can imagine yourself as like a ship at sea.

The ship is you and the sea is this day in front of you.

Let's take some time to slowly raise the sails of your ship to connect with the wind of the present moment and let it guide you into the sea of today.

Just this one day.

Just this one moment.

Just this.

Now you can allow your eyes to close if you like.

You can let the eyes,

The face,

The jaw soften and release.

And let the whole body release.

Let go.

Can let your body find a position that is relaxed,

Calm,

Grounded and awake.

Gravity can help you find that position if you move around a little bit and just find something that is natural and just right for you.

You might envision yourself as like a mountain,

Or maybe a big solid tree,

Rooted,

Grounded,

Steady,

Timeless,

And open to whatever the present moment has in store for you.

And you can take a few deep,

Intentional breaths.

Breathing in deep,

All the way,

Soaking it in.

And then letting everything go all the way out on the exhale.

A few breaths like that,

All the way in,

And all the way out,

Dropping into really just here,

The present moment.

Now along with the exhale,

You can notice and release any automatic thoughts that are here.

Any plans,

Worries,

Judgments,

Fears,

Memories,

Fantasies,

All the stuff that relates to your story,

The story of your life.

It is just story.

And it is not really here.

So feel this thinking stuff releasing out of the body on the exhale.

And feel the sensation of just this pure moment filling you up on the inhale.

Breathing out,

Letting go of everything,

Letting go of story.

And breathing in,

Letting the present moment fill you up completely.

And you can settle into the natural rhythm of breathing,

Whatever it's like is okay.

Letting breathing happen through you.

It happens on its own.

So just feel it.

It connects you with the world around you.

It connects you with what is beyond your story.

So just feel breathing happening through you out of your control,

Taking you out of your story and into just this.

Now become aware of your entire body.

And feel the body like one ball of energy,

The whole thing.

Notice any areas of tight energy.

Anything that feels dense,

That feels like it's holding on.

It could be in the stomach,

The shoulders,

The chest,

The jaw,

Maybe in the head or in the mind.

Notice whatever is tight.

And along with your exhale,

See if the body knows how to release it.

Every time you breathe out,

Release,

Open,

Let go like an offering.

Let go completely of whatever's holding on,

On the exhale.

Each new exhale offers you the chance to let go of this pull into the future and past.

To let go of that tension that pull away from just right now.

And instead embrace the simple reality of just right now.

Breathing in,

Being fully here.

Feel the wind of the present moment,

Filling you up,

Raising your sails,

Ready to guide you naturally,

Honestly,

Authentically,

Vulnerably,

Humbly into just this one day.

The only day of your life.

The present moment is here to guide you through the whole thing.

Just come back here.

Trust this feeling.

Move into it,

Through it.

Breathing out,

Letting go and breathing in,

Fully being here.

Just this.

When you are fully here,

You can face whatever is here fully.

When you are partially somewhere else,

You have a reduced capacity to face what's here or to be here for what's here,

Maybe another person.

So just come back here again and again.

Be here fully and then trust the rest.

Trust the guidance of this universal wind that is beyond your control.

It knows what to do and it knows what it's doing,

Even when you don't.

Breathing out,

Letting go of everything,

Letting go of control,

Handing it over to the universe.

Breathing in and filling up with just right now.

Just this.

I can handle.

I can face.

Just this.

This.

Releasing,

Opening,

Softening the whole body,

Letting go of future and past,

Remembering and realizing who you really are.

You are just this.

The future and the past are not real.

You are only the present moment.

And so is everyone and everything else.

There is no pressure,

No should or should not.

There is just this.

This moment is your whole life.

And just this is okay.

Breathing out,

Letting go.

Breathing in,

Filling up with just this,

The wind of the present moment.

Along with the breath,

Feeling sensations,

Sounds,

Visions,

Not your labels or interpretations of what you experience,

But just raw experience.

Just raw this-ness.

Just feeling it.

The breath is your doorway into the pure present moment.

Always here to take us out of judgment,

Out of fear,

Out of our minds,

Out of our story,

And into simple,

Clear,

Calm reality.

Well,

Now the time has come to begin the rest of your day.

Welcome to just today.

And really welcome to just this moment.

And you can stay here as long as you like after the bell rings.

But if you are ready now,

Whenever it feels natural,

You can allow the eyes to reopen on their own.

Just wait until it feels right.

And maybe take in your surrounding environment without labeling it.

See how new all of this really is.

Even if you feel like you've seen it before,

This is new.

You've never experienced this in this way.

You can move your body around however feels good.

See if the body wants to do anything in particular.

Maybe a stretch or flexing,

Releasing the hands,

Whatever feels right.

You can take a couple more deep breaths.

And throughout this day,

I encourage you to use the exhale as a doorway to reenter this practice.

Once you move out into the sea of today,

There will be unpredictable weather.

The weather will pull you off course and it will disconnect you from the wind of the present moment.

It will pull you into the future and past.

But you can always use the breath.

Just one deep inhale and exhale.

And this is like course correcting your ship,

Adjusting your sails and returning to the reality of just right now.

I'll be doing this with you.

I use the breath maybe a thousand times a day to help me notice all the chronic tension in the body and the mind.

And then I can release it all along with one deep exhale,

Or maybe a few,

And return back to this moment.

Just this one day.

Just this one moment.

This is the only real thing.

Just this.

Thank you for being here with me.

And I hope to start the day with you again tomorrow.

Until then,

Just keep coming back here.

Just this.

Just this.

Reviews

Excellent! Feeling completely grounded and ready to remain in the here and now’s of today. 🕉️

Exactly what I needed this morning as my mental snowball was rolling down the hill! Thank you…☮️💟

I have long thought of life as a balancing act, and although I do not have experiencing surfing, surfing came to mind with the notion of “just this.” If a surfer thinks about what they will face in the next few minutes or something that happened a few minutes ago, they will not be fully present, feet on the board, steady with the wave. Where is my mind wanting to take me today? Be still, I say to myself. Trust. Fear not.

Perfect. 1000 mindful outbreaths for me today! Beautifully produced and written.

Thank you so much for reminding me that it is 'just this'. What a beautiful moment ❤️

Ahhhh💫☮️breathing in here …breathing out now.Just this..right now. Ty Charles!

Such a useful practice. Really resonated with me. I really loved the phrase; 'Just this one day. Just this one moment. Just this. Just this.

In the moment is very relaxing which starts my day with confidence! Namaste

Really liked that this meditation was done with no music. The silence helped to go deeper.

A nice invitation to start the day aware of just this moment...the only moment there is.

Thank you for this meditation to ground in the Here and Now 🙏

Thank you🙏🏻 I needed this more than I’d realized.

I have heard about using The words ‘ Just this’ before… And I wrote it on a Post-it note on my work computer, It’s a good reminder of what’s important. Namaste 🙏🏼

Just This is what I needed! Thank you for this wonderful message and meditation. Ken, Durham, NC

Lovely guided mediation to start the day. I enjoyed his calm demeanor and easy approach! ❤️

Wonderful! A perfect start to my day and one to come back to again and again 🙏

Wow! I found my companion meditation to Zawadi’s “I am”!
Your voice, cadence, and choice of words, visualizations all hits my sweet spot. Wonderful!
✨🙌🏻🙌🏻🙌🏻✨

I love your wise words Charles.
Thank you! "Just this" will be used by me. 🙏💜🕊

This resonated deeply. This is the exact kind of guided meditation I'm always looking for on this app. Thank you

Thank you Thank you Thank you Charles.
Namaste 🙏🏻