Pure Presence Every Morning - Daily 10 Minute Practice

This is a daily morning meditation practice that focuses attention on the present moment and therefore quietens the mind. This meditation is simple, direct, and focused, with plenty of pointers to ensure you remain in the here & now.

Starting your day with this practice ensures you have set a sincere and powerful intention for inner peace and calm throughout the rest of the day, reminding you that the present moment is always available to center and ground yourself within if you notice your mind has become chaotic and busy during usually stressful activities.

With consistent and disciplined practice, this meditation can drastically reduce the psychological and physical symptoms of anxiety and stress.

Transcript

Good morning. Allow yourself this 10 minutes to just breathe and be present in the here and now. There is nothing to do during this time. Just allow yourself to breathe, Be aware of the sensations of breathing and keep your awareness entirely in the present. So there is no future, There is no day ahead. There is only now. Be as though all of the situations and stories that usually play on the mind are all still asleep. They simply haven't woken up yet. And simply do not wake them up by focusing your attention entirely on the breath. If you find that your mind keeps wandering, Do not be frustrated by this, Just return your attention to the breath. Simply notice how it feels to breathe. Do not force the breath in or out, Just be aware of the sensations of breathing in the here and now. And just ignore the mind. There is no next moment. So simply stay in this moment now. You cannot experience a future breath. And you cannot experience a previous breath. You can only experience the breath that is happening in the present. So the breath is a powerful anchor to allow your awareness to simply rest in the here and now. Nothing to be done. You may find that you feel as though you cannot help but get lost in thought. But just notice that this is happening with an amused curiosity and return your attention back to the breath and back to the present moment. And just like that, Presence is regained. The idea that you cannot help but become lost in thought is itself a thought. So disregard this thought. No thoughts are necessary now. Just breathe and be here. Notice the sensations in the body. Notice if there is any tension or tightness. And just be aware of these sensations in the present. And recognize you cannot be aware of a future sensation or a previous sensation. You can only ever experience the bodily sensation that is happening now. So the breath and the body are a space that you can always return to if you feel you have lost your presence. Just return to the breath. Return to the body. Remain in the here and now. Perfectly secure. Perfectly safe. No next moment. No previous moment. There is no day ahead. And there is no day that has just passed. There is only now. Realize this in your experience. You only ever experience now. Return to the breath if the mind has wandered. Notice how much more peaceful things are by simply choosing to keep your attention and awareness entirely centered within the present. In a moment we will be leaving the formal aspect of this meditation. But notice as we do so the mind wishes to rush back in and seeks to take hold of your attention and your awareness and pull you into stressful thoughts, Scenarios and situations that the mind is predicting that the day will contain. Just see if it's possible to keep a little space of this pure presence, This noticing of the now throughout this day. Thank you for doing this meditation with me today. Take care, Be well and stay present.

Reviews

Very helpful to me to stay in the present moment through the breath