Good morning.
For the next 10 minutes,
Focus your attention entirely into the present moment.
Focusing only on the here and now.
Open your awareness to everything that is happening in the internal and external world now.
Just this moment.
Notice the simplicity of this moment.
Nothing to do.
Nothing you have to change.
Nothing is about to happen.
You don't have to be anyone.
Just open your awareness to a sense of being itself.
Just this.
If your body will allow,
Slow your breath down.
Gently and naturally deepening the breath.
A sense of breathing into this moment.
Just this.
There is no next moment.
The now never becomes next.
Just be now in this moment and notice this.
The reality of experience is always now.
There is no previous moment.
The now never becomes the past.
So just be now.
Simple,
Pure,
Total and complete.
Just this.
Do not allow yourself any thoughts of future or past.
Anxiety and stress belongs to thoughts of future and past.
So simply disengage from any of these thoughts now.
Instead focus on the breath and the sensations in the body and everything present in the external world.
But just in the now.
No next moment.
No previous moment.
Just this moment now.
If you are experiencing a period of anxiety and stress,
There will be a lot of chaos and turmoil in the mind.
But just disengage from all of this content of the mind,
All of the situations,
All of the circumstances,
All of the projections about the day ahead.
There is no day ahead.
There is only now.
There is only this moment and there will only ever be this moment.
So disengage from all of those thoughts racing through the mind.
Just let them go and instead focus your attention on the breath and the body as it is experienced now.
You may have physical symptoms of anxiety and stress in the body.
Just notice them at this time.
A sense of allowing them to be here in this moment now.
Just this,
How do they actually feel in this moment?
If you simply felt the physical sensations of this anxiety and stress in the body without adding any labels or opinion to them,
How would they actually feel?
As if this were the very first time you ever experienced them.
Perhaps there is tension,
Agitation,
Nervousness,
Heart racing,
Sweating,
Physical pain.
Just notice these sensations as they are in this moment.
And recognize these sensations don't have to pull your attention away from the now.
You can remain fully present while accepting and integrating these sensations.
They are just feelings,
That is all.
All is well.
Anytime you find that your mind has wandered,
Gotten lost in streams of thought,
Just return to the breath and the physical sensations of the body as it is experienced within the present.
Accept,
Allow,
Breathe slow and deep.
And this retraining of the attention provides a lasting sense of groundedness,
Centeredness and inner peace.
In a moment we will be leaving the formal aspect of this meditation,
But do not be so quick to engage with all of the thoughts and feelings in the mind.
See if it's possible today to just keep a little space of presence with you.
And if you notice that you have wandered up into the mind and become lost in the psychological suffering of anxiety and stress,
Just gently return to the breath at various moments throughout the day.
And in time,
This practice will help to alleviate this psychological chaos and turmoil.
I wish you all the very best.
I hope you have a good,
Happy,
Healthy and peaceful day.
Take care,
Be well and stay present.
