Guided meditation for being in the present moment.
Begin by closing your eyes if that feels comfortable to you and taking some deep breaths in and out.
Notice your body sitting in the chair or on the cushion,
Laying down.
Notice the beating of your heart.
Feel and sense into your palms,
Sensing your fingertips,
Feeling into your neck,
Maybe doing some neck rolls if that feels safe and comfortable to you.
Breathing deeply,
Eyes gently closed,
Arriving.
Meeting yourself in this present moment,
No matter how difficult or uncomfortable it is,
You're here now.
Breathing,
Being,
Meet yourself in this present moment.
Breathing deeply,
Arriving to where you're at physically,
Which means accepting how your body feels in this moment.
Letting out a big sigh and as you do so releasing any wishes for the way that things were different within your physical body at this moment.
Just taking that deep breath in and then releasing any unmet expectations that you have,
Letting them go for now.
Breathing deeply,
Meeting your heart where your heart is at now.
Letting it be as it is in this condition,
In this state,
Even if you wish things were different.
Breathing into your heart space with awareness,
Acceptance,
Letting your heart be where it's at now.
Breathing deeply and letting your emotions come through.
Part of meeting yourself where you're at and arriving in the moment is allowing your emotions to be as they are without making them bad or wrong or needing to change them.
Breathing deeply,
Letting yourself tune into your feelings.
It doesn't mean that you're gonna feel like this forever,
It just means that you're acknowledging how you're feeling in this moment and letting go of any desire to change your emotional state.
Breathing deeply,
Meeting your emotions in this present moment and then shifting your awareness to circumstances.
So often we have opinions about circumstances,
Wanting to change them,
Thinking they should be a certain way.
Let's just shift your awareness now to circumstances,
Noticing how they are,
Not needing to define them,
Not exaggerating them.
Simply being aware of your circumstances as they are in this present moment and meeting your circumstances with long deep breaths.
Breathing into the way that things are now with acceptance and allowing.
Breathing deeply,
Letting things be as they are.
Suspending any judgments you may be having,
Just letting them pass on by.
Then meeting your thoughts,
Where they are in this present moment.
Perhaps they've been able to slow down during this meditation,
Perhaps your mind is racing,
Perhaps your mind rarely shuts off,
That's okay.
We're meeting ourselves where we're at in the present moment.
So noticing your thoughts and letting them be as they are.
Meeting them with that acceptance,
Meeting them without needing to change them.
And so to be in the present moment is to be aware of how you are in this moment.
Physically,
In your heart space,
Emotionally,
In your thinking mind,
And also your circumstances because we don't exist in a vacuum or a bubble.
We do exist within our circumstances.
And then turning your awareness with your eyes closed back to your physical body.
Feeling yourself in the chair or on the cushion.
Saying hello to yourself,
Saying hello to the present moment.
And then when you're ready,
Slowly open your eyes and look around your room.
Begin to take back in your surroundings and have a peaceful rest of your day.
