When you discover that you are caught in time travel and feeling anxiety,
Stress,
Or any painful experience that might be rising up,
You are invited to use this micro-practice to bring you back to the reality of now.
If you are able to take a seat,
Please establish an upright posture.
And if you are unable to sit,
Stand tall with your feet connected to the surface below and your weight distributed evenly on the left and the right.
And just take a few breaths to arrive in your body.
And then here you are,
Right where your feet are,
Here in this present moment.
Being here in this moment just as you are,
You are complete,
Whole,
Devoid of nothing.
While your mind may call you to the past through memories or the future through anticipating what is yet to come,
The reality is this,
You are here exactly in this moment right where your feet are,
Connected to the surface beneath you,
Held in the now.
There is no past,
No future.
There is just this moment.
Release all energy that attempts to pull you away from this moment.
Feel deep within your body areas that are holding tension and shadows of emotional pain that you are holding deep within your tissues.
And let go of what you're carrying.
Breathe deep into your body,
Filling it with oxygen,
Nourishing the body,
Healing deeply held emotional pain.
Exhale slowly,
Letting it all go,
Softening and staying here now.
There is only this moment.
Each time you find your mind offering thoughts,
Return back to present moment awareness.
The only true place you can ever be is now.
Deepening into present moment awareness through the senses.
All sounds being received without evaluation.
Physical sensations moving through the body.
No need to hold on to what is pleasant or push away what's unpleasant.
Allowing this moment to become the next,
Breath by breath.
Continue to be just this.
Soft body,
Breathing,
Sensations of life moving through,
Shifting moment to moment.
Calm mind.
Become still.
You are here,
Present,
Just being present to now.
There is nothing else needed.
You are home.
To conclude this practice,
Take a deep breath in and exhale completely.
And then taking gentle movement,
Maybe wiggling your fingers and your toes.
And when you're ready,
Moving back into clock time.
Grounded,
Present and complete.
Be well.
