Mindfulness Meditation For Cultivating Presence

This 15-minute meditation will guide you into a relaxed, centred and refreshed state of mind, free of anxious thoughts, to be more present to whatever you are being called to attend to. At the end, you will feel radiant in your power of presence.

Transcript

Find a quiet place,

Either you're sitting on the floor or on a chair or just even lying down.

Turn off the lights if you need to and observe your breath.

Breathing in for a count of four and out for a count of four.

Now breathe in for a count of four and out for a count of six.

Make sure you're breathing into the belly and not into the chest.

It should be a rise and collapse of the abdomen.

Now put your attention to the spaces in between the breaths,

Between breathing in and out.

Now see if you can extend this to breathe in for a count of four and breathe out for a count of six.

If any mental activity distracts you,

That's okay.

Recognize they're coming and going.

Don't hold on to them,

Don't try to avoid them and don't get carried away by them.

Just let them come and go.

These mental activities are like clouds in a beautiful blue sky of awareness.

Let the clouds float away,

Leaving you with a beautiful vast open sky.

Notice the point of contact your body is making with the seat,

With the floor or the bed where you're lying down.

Feel the pressure at these touch points.

Notice the contact of clothes on your skin.

Notice the tightness of skin itself around the body,

The bag that holds your organs in place.

Now notice any smells,

Let only the sense of smell fill awareness.

Notice any sounds that you're hearing through these ears.

Notice any colors that you're seeing,

Even if your eyes are closed.

Perhaps the light coming in through your eyelids.

Let only the sense of sight fill awareness.

Now notice any taste that you can feel around your tongue.

Let only taste fill awareness.

Notice the heartbeat.

Can you feel the pulsation of the pumping blood?

Put one or both palms on your chest if you need to.

This is being aware.

You are present in the now.

And your presence is your authentic voice.

You can come back to the state any time you like to nourish your being during the day.

With the light of your presence,

Send a blessing to those who are losing their will to burn.

May your light give them hope.

May your light give them strength.

May your light let them find their center.

Thank you.

Join me again tomorrow.

Have a blessed day.

Reviews

What a lovely way to start the morning. The background music is simply beautiful. 🌿

Jay’s voice is calming and his meditations are some of my favorites. Thankful for his offerings on Insight Timer

That was such a wonderful and gentle way to begin my day. Thank you 🙏

Really wonderful meditation. I felt like I was in a monastery far far away and got to a place that I’ve only been to on retreat! 🙏 Thank you!

Jay is one of my favourite as I am always able to focus deeply into my breathing as he has a calming voice.TQ

Excellent. Many mini awareness tools within the meditation. I will return to this. Thank you

Thank you for this beautiful meditation which really helped me to find calm presence 🙏🏼

Thank you Jay. Grounding and peaceful meditation to start my journey again

Wonderful meditation, will definitely add this one to my favorites. Masterfully done, instructor is master at his craft.
Namaste 🙏🏼

I sat between fear and aspiration, between things that don’t exist and now my awareness strips them away and I am calm and at peace. Gassho Sensei.

I was actually able to stay focused for most of this practice. I will try to remember to use this in times of stress. Thank you

Wow🤩 this wand very nice, the combination of music and voice was Amazing! I’ll definitely do this again!

Perfect for grounding myself and re-centering . 🙏🏼

Powerful & requiescent, I will save this & enjoy again, but next time will not try to continue the 4/8 breath once the somatic guided experiences start, Thank you 🙏

A profound meditation in the power of being present. A wonderful way to start my day! Thank you!

Perfectly balanced guidance, not too much or too little speaking.

Perfect! Thank you so much. I appreciate your dedication 🙏😊

Wow! This inner journey added to my Peace today🙏🏾 Many thanks🥰

Really great meditation and thank you for the generous fade-out of the music at the end.

The soundtrack was a beautiful backdrop to a grounding, wonderful meditation. It really helped to guide my awareness and bring a sense of peace. Thank you!