Good morning.
Taking 10 minutes here to begin the day,
Centred and grounded in a sense of presence.
Open your awareness entirely to the here and now.
No thoughts of future or past necessary.
Just become fully open and aware to everything that is happening now.
Just for this 10 minutes,
There is no day ahead.
So there is no need for any planning,
Any predictions,
Any worry,
Any apprehension,
Any imagination.
Just do away with all of this.
Just for 10 minutes,
A sense of purely remaining in the here and now.
You can pick up all the activity of the mind after this meditation,
But for the duration of this meditation,
Be strict,
Be disciplined.
Just this,
Here and now,
Present and grounded.
There is no next moment.
There is no day ahead.
There is just now.
Bring your awareness to the sensations of breathing.
Allow the breath to rise and fall.
Just notice the raw sensation.
Adding no analysis,
No interpretation.
There is no trying to force the breath in or out.
Just notice the breath.
Allow the breath to rise and fall,
Naturally,
In its own time,
In its own rhythm.
And realise that it's only possible to experience the current breath.
You cannot experience a future breath.
You cannot experience a previous breath.
You can only experience the breath that is happening now.
There is no next breath.
There is no previous breath.
There is just this breath now.
As you focus your attention entirely on the breath,
You will notice that the mind continues to race,
Trying to gain your attention,
Thoughts about what the day will contain.
Your mind may say things like,
We don't have time for this,
Or this isn't going to work,
Or this is just chatter of the mind,
Disregard this now.
Instead,
Continually return the focus of your attention to the breath.
And notice that by doing so,
We take some power and ferocity away from the mind,
And instead direct it towards this sense of groundedness,
This sense of centeredness,
And this peace that is always present.
And just be here now.
If you find that your mind continues to wander and you keep getting lost in streams of thought,
Just return to the breath.
Don't be frustrated.
We are overturning a powerful habit now.
So it stands to reason we may get lost in thinking from time to time.
This is not a problem.
Just return to the breath.
And whenever thoughts arise in the mind,
Just don't follow them.
Do not engage with them.
No next moment,
No previous moment.
There's just this now.
And recognizing the power of this,
It's only ever now.
If you ever find yourself worried,
Thinking about the rest of the day,
Tense,
Agitated,
Nervous,
Or even overly excited,
Just recognizing that anything that ever happens always happens in the now.
So there is no sense trying to predict or imagine the future,
Because the possibilities are almost infinite.
Instead,
Recognizing there is no future.
There is no such thing.
It's a myth.
Instead,
Just fully be present now at all times,
And any situation arising,
You will be empowered to deal with.
From a space of centeredness,
Groundedness,
Calm,
With the power of this presence,
This courageous serenity in the now,
Any situation arising,
The right actions will arise spontaneously,
Naturally.
You will deal with them in the correct manner.
Because you are acting from a space of peace,
A place of presence.
So really practice this now.
Focus on the breath,
And recognize it's only ever now.
There is no rest of the day.
There is no day ahead.
Just this.
Just this.
Focusing entirely on the present,
Recognize this present moment never evolves into the next moment.
It remains now always.
So even outside of this meditation,
Continually return to the breath,
And continually just check in with yourself at any point,
Asking,
Is it still now?
You will find the answer remains always yes.
Continuing to keep attention on the breath,
Fully here,
Fully now.
And whatever unfolds throughout the day,
You will be able to handle now,
Because you are aware you can always return to this breathing,
To this space of presence.
It's always available to you.
So even in the midst of chaos and confusion,
Simply remember to return to the breath,
Return to presence,
Whatever the day contains.
In a moment we will be leaving the formal aspect of this meditation,
But as we do so,
Notice that the mind has been waiting to jump back in and gain hold of your attention once again.
Just recognize that there is another option now.
Instead of getting lost in anxious,
Worried or stressed thoughts,
Overthinking and overplanning,
Constantly trying to predict an infinite number of variables throughout the day,
Instead of doing that,
Just periodically from time to time,
Return to the breath and the now.
Thank you so much for doing this meditation with me this morning.
I hope the day is a happy,
Peaceful and productive day for you.
Take care,
Be well and stay present.
