Be Where You Are (Mindfulness Practice For Tranquility)

Release expectations of how you would like to feel and allow yourself to be where you are in this 20-minute guided practice from Clinical Psychologist and musician Emily Toner. Enjoy this subtle, peaceful practice with carefully crafted background music, designed with light guidance and 10 minutes of no talking for you to connect to your own practice.

Music credits (with permission): Julian Reuben - Cosmic Dreaming, Yehezkal Raz - Tea for One, Behind Every Decision, The Soundkeeper - How Could the World Contain You.

Transcript

Let's all come together in this practice to bring more presence onto the earth.

And we start by bringing more presence to our own small inner world.

So coming to your senses,

What can you hear?

And as you do this,

You'll notice probably your mind.

You might be able to hear the inner voice of the mind.

Most important thing,

Most important thing,

Is that in this practice we are not trying to stop the mind from talking.

We are not trying to control or argue or force the mind in any way.

We are actually simply trying to change our perspective to the mind.

So instead of being caught up inside thinking,

We simply try and create a broad perspective with our attention.

So right now I invite you to zoom out on yourself as if you were a bird observing yourself from above,

Observing your body sitting here or lying here and zooming out from the mind.

This can be hard to do because we spend most of our day inside our mind,

So you can use imagery to help.

You can imagine your thoughts are like leaves on a stream and you simply sit by the bank observing the thought stream.

Every so often you'll get caught up inside the stream,

You'll fall in,

And that is part of the practice,

So don't beat yourself up when this happens.

Because as soon as we notice thinking,

We are now present.

So as soon as you realize you've been caught up in the stream,

You have become present in this moment.

And so we simply haul ourselves back out onto the bank to observe the stream once more.

And the process of meditation is almost one of repeatedly falling in and coming out,

Falling in and coming out.

We are not trying to stop the mind thinking,

We are simply trying to get better at noticing what is happening inside of ourselves,

Without judging,

Without resisting,

And without trying to control it.

So I invite you to tune into the breath now,

Like an old friend,

How are you today breath?

Noticing what the breath wants to do in this moment and just allowing it.

Surrender.

It is safe to let go of control.

And as long as you are trying your best to let go of judgment of your internal world and what is arising in this moment,

You are meditating.

So we can release all expectations now about how you'd like to feel,

And instead just be with how you actually feel.

Let's rest here together now.

What would your day feel like if you were truly alive and present to it?

Deepening the breath,

You can stay here as long as you like.

If you are ready to come out of the practice,

Then tuning in,

Straightening the spine,

Balancing the body left and right,

Taking as long as you need to open up the eyes.

Reviews

So so good. And your music is amazing, and each piece is perfect in the spot where you put them. My go to for reclaiming my inner peace. Thank you!

That was really what I needed for myself this morning. Thank you Emily for sharing this gift 🍉

This is a great mindfulness practice that keeps you present.

Lovely meditation . Your voice is so soft and soothing, music is very calming. I almost fell asleep ! Much love and gratitude !❤️❤️❤️🙏🙏🙏🕊️🕊️🕊️

A soothing introspective trip inside and finding your here now.

What a perfect combination of guided meditation with long periods of silence and music.

What an amazing meditation. Your beautiful and calming voice, the music, the long silence to sit in presence. This is a full 5 stars and bookmarked for sure. Thank you!

Wonderful ! The pace, delivery, was soothing and relaxing
Thank you

Soothing & profound in its simplicity. Accompanying meditation music is the best I’ve ever heard. Thank you❤️🕯

Great meditation! Loved everything about it. Thank you, I’ll definitely be returning.

Relaxing, put me at ease and allowed me to slow down and be with what is. I will come back to it again.

That was lovely! Thank you!

Thanks Emily just what I needed today, it was great! 🙏🤗

Amazingly beautiful, tranquillizing, love the pace, your voice. Just what I needed, super grateful 🧡✨🙏

Wowza! That was the best meditation lesson and session. Thank you!

also really love your music choices, especially tea time one. Thank you for introducing me to these new artists.

Soothing, relaxing meditation to get out of your thinking mind and into a peaceful state, allowing everything to be as it is.

Thank you Emily. I appreciate your spacious guidance. Sending good wishes. 🌻

Excellent! Your occasional, gentle guidance, the beautiful music, and the moments of no words were very helpful to keep me present.

This is one of the most loveliest meditations I’ve ever done. I am bookmarking it, downloading it and sharing it with my families and friends ✨✨✨✨✨✨✨💗💗💗💗. Thank you.

I enjoy this very much. Loved the space to really be with myself as I am. 🙏🏼