Cultivating Presence

This guided meditation is designed to help you cultivate ease and a stronger sense of Powerful Presence. As you tune into the power of your breath, you still the mind, grounding yourself in the present moment. This can help to deepen your sense of awareness in the Now and expand your energy of Presence.
The track was written and recorded by Emma Gray, a Meditation Teacher, Clinical Psychologist and leading expert in mindfulness and women's wellbeing.

Transcript

Becoming present with the body Allowing the body to settle in here Finding that place that feels comfortable for you And if the body needs to stretch or shake Or adjust posture Whatever it might be,

Just taking a moment or two To find what your body needs in this moment I'm taking some deep cleansing breaths here Breathing in through the nostrils,

Deep into the belly Belly expanding With each inhalation And allowing the breath to let go each time you breathe out It might be a gentle,

Soft exhalation Or it might be a great big out-breath or a sigh Just following the body wisdom,

The body intelligence Letting it breathe here Feeling the body sink down Legs becoming heavy Arms becoming heavy Shoulders dropping away from the ears Gently breathing As the body starts to soften Breathing into your belly Into your centre Into your core And as you breathe into that point just below your belly button As you find your centre of stillness Just breathing here And having a sense of appreciation As you connect with your centre As you land in your beingness in this present moment And not judging whatever might be present for you Just having a sense of soft,

Gentle,

Open awareness Of whatever you might be feeling in this moment Sensing into the body And sensing into the energies around you Savouring this moment of presence Savouring this moment of presence Being present to whatever is within And present to whatever is without To you and through you And through you And knowing that the gentle,

Loving energy of the universe Is always present Always holding you Always flowing to you and through you We are a channel for that energy To radiate love and light into the world So just breathing Just being present Letting go of any expectation Letting go of any expectation Any pressure Any requirement to be or do anything in this moment Simply allowing And making space For whatever is present here and now Softly breathing Breathing into the heart space Feeling the energy there Feeling the energy in your body Beginning to ground yourself again by feeling your body in the chair Becoming aware of your arms and your hands Noticing the legs and the feet Becoming aware of sounds around you in the room Taking a few more breaths And when you feel ready Gently opening your eyes and coming back into the room