Past,
Present,
Future.
Have you travelled back to an imagined past?
Are you worrying or wondering about the future?
Then this meditation is for you.
This meditation helps you get present.
Make sure you take a comfortable seat in a quiet place.
Drop your weight down into your sitting bones.
Lengthen your spine.
And when you are ready,
Close your eyes to turn your attention inward.
Settle your focus on your breath.
Breathe patiently and quietly in and out through your nose.
Stay present right here,
Right now.
Get this one breath in and this one breath out.
Hold the mind still on the breath.
Loving your breath.
Be grateful for breathing.
Breathe in,
Breathe out.
Each time you notice that your mind is no longer present with the breath,
Where is it?
Have you travelled back to an imagined past?
Are you wondering or worrying about the future?
Quickly lay your thinking as past or future and then return to the present.
Return your awareness back to breathing.
Once you've noticed you are going back to the past or future,
Apply the label past or future and let it go.
No more lingering,
No asking why.
Come right back to breathing.
Breathe in and breathe out.
Stay present with this one breath in and this one breath out.
Breathe in and breathe out.
Where are you right now?
Are you in the past?
In the future?
Are you present?
Breathe in and breathe out.
Past thoughts include memories,
Replaying,
Looking back.
Your thinking includes to-do lists,
Planning,
Worrying,
Wondering,
Impatience.
And this happens all while you could have been present and enjoy the moment.
So when you go back to the past or the future,
Label the past and let it go and come back to the present.
Let the leaving give you permission to let go of the thought.
Say I see you,
I recognize you,
No need to spend time with you and come back to breathing.
Breathe in,
Breathe out.
Present,
Breathe in,
Present,
Breathe out.
The past is the past,
Label it and let it go.
Stay right here fully integrated between body,
Mind and breathing.
Breathe in,
Breathe out.
The future is a fantasy,
Label it and let it go.
Stay right here fully integrated with body,
Mind and breathing.
Breathe in and breathe out.
Realize that the only place where we can experience this peace,
Joy,
Contentment and gratitude is right here and right now.
Stay here,
Breathe in,
Breathe out.
Stay here in the one place where joy exists,
Here in the one place where contentment exists,
Here in the one place where you can be free from the illusion of the past or the future and be in what is real.
Breathe in,
Breathe out.
Feeling present right here,
Right now,
You're doing great.
Thank you so much for joining this meditation with me today and feeling present,
Feeling free.
Namaste.
Have a great day.
