Bring your awareness into the present by simply focusing on the sensations of breathing.
Finding that it's very natural to do this,
Very simple.
Just notice the sensations of the breath.
Noticing the sensations of breathing in this way just naturally begins to relax the body.
Brings the focus of your attention into the here and now.
All of the situations and circumstances that usually play in the mind,
Just leave them aside for this time.
Seeing clearly,
Situations and circumstances,
They only happen in the mind.
They are not present in this moment.
So just be in this moment and all of this chatter in the mind will fall silent.
All memories of the past and all imagination about the future also takes place in the mind.
Memory and imagination is not real,
It is not present in this moment.
So just be in this moment.
No past,
No future.
Just notice what actually is.
You might notice the sensations in the body.
You might notice the temperature on your skin.
You might notice any sound that you can hear.
You might notice the scent in the room.
You might become aware of any residual taste in the mouth.
And if your eyes are open,
Notice the quality of the light in the room.
And if your eyes are closed,
Just notice the darkness behind the eyelids.
Everything that the senses receive is received in the present moment.
So all of the senses and physical sensations are a powerful gateway into now.
Be here and stay here.
Be strict,
Be disciplined.
Do not allow your mind to wander to thoughts of the future or thoughts of the past.
You are the master of your mind,
Not the other way around.
So simply refuse to follow the mind's suggestion of thinking about the future or the past.
Just disengage from this and return to now.
Recognize the simplicity of this present moment.
It is still.
It is calm.
Do not analyze anything.
In the inner world or the external world,
Just observe without analysis.
Be here in the present and stay here in the present.
This really is it.
This is all there is.
There is nothing outside of the present moment.
So allow your current experience to be the entire universe.
There is nothing to do.
There is nowhere to go.
There is nobody you have to be.
Just be still.
Reconnect with the sensations of breathing.
Refusing to engage with any of the chatter in the mind.
Finding serenity in this present experience.
No next moment.
No previous moment.
Just this.
Now.
We are about to leave the formal aspect of this guided meditation.
However,
You may wish to remain a while longer immersed in these principles.
Either way,
Thank you for meditating with me today.
Take care,
Be well and stay present.
