The Gift of Presence

Namaste! This is a Meditation for you to let go of any worry, overthinking and any distraction detouring you from the Gift of being Present. When we are present to this everychanging moment you will open your eyes to the fact that this world and universe is conspiring for you to be fully enriched and alive.

Transcript

Greetings everybody.

Welcome to this guided meditation.

My name is Frank O'Hecky,

And this will be a meditation of presence and intuition.

In order for us to discover our intuition,

We must therefore be present.

So let's just sink into a nice,

Quiet space,

Wherever you are,

Sitting up nice and tall,

Allowing the shoulders to drop,

And start to connect with your breath,

Breathing simply in through the nose.

Watch as the air,

The prana fills up the body,

Nourishes the body,

Gives life to us.

And exhaling gently out the mouth.

Repeat this as your unique flow,

Or trying to change anything about your breath.

Just observe.

Inhaling gratitude.

Exhaling,

Thank you.

Thank you for this moment.

Thank you for this life.

Our intuition is so powerful,

Our inner intuition.

It's so powerful,

It's so powerful.

It's so powerful,

It's so powerful.

Our inner intuition,

Our intuition knows all.

And in order to make that clear,

To see and observe that,

We must be present.

So we can use things like our breath to guide our way here,

Home.

Simply observing the breath is a quick way to come home.

Breathe a little deeper now.

Expand the belly.

See that your breath is unique to you.

Never be scared to allow others to hear you breathe.

Be proud of the breath.

Remember that you are perfect just the way you are.

As we release our stories and our strongholds,

Any perceptions of who others think,

Any perceptions of who you are,

Any perceptions of who others think we are,

Who we think we are,

Letting those go.

Exhale.

And just watch as we glide back from overthinking,

Overstimulation to presence.

The present,

The gift.

This moment of now,

Which is the only place where life exists.

No need to worry about the future.

No need to feel guilt or anything about the past.

What's done is done.

It's what we do next that counts.

So let's clean our slate.

Breathe deep.

Refresh.

Revitalize.

Use the breath.

Observe the breath.

Use the breath.

Observe the breath.

As we breathe in this beautiful oxygen that we have in such abundance,

This nothingness that connects us all.

The air that I exhale is the air that you breathe in.

Sustains both of our lives.

Gratitude.

Take your gaze,

Your eye gaze up to the third eye,

Which is just in the middle of the forehead.

Focus on that third eye.

Allow the mind to rest in the now,

In this moment.

Just observe what you may see.

You might see pure darkness.

You may see pure light.

You may see the fractal universe.

Shapes,

Colours,

Sparkles.

Allow yourself to flow deep into those visions.

Know that you are safe.

You are looked after by this universe.

Waves of love.

One sea of consciousness.

It's time to let all thought pass.

Let go of any frustrations.

Any worries.

And flow deep into this vision.

As you take your near breath,

Let go of any worries.

Let go of any worries.

Let go of any worries.

Let go of any worries.

Let go of any worries.

As you take your next inhale,

Smile.

Smile in the knowing that everything is okay.

Everything is perfect.

Your timing is divine.

Trust,

Trust in this.

Keep your focus up to the third eye.

Start to visualize the third eye opening ever so slightly.

It's like opening the blinds on a warm summer morning.

So you can see just a crack of light streaming in.

See how that light is coming in.

A crack of light streaming in.

See how that light starts to fill you.

Comes in through the third eye.

Fills the head.

Streams down your throat.

Into the chest as you breathe a little deeper.

That light starts to thicken and brighten.

Watch as it streams down the arms.

All the way to the fingertips.

This powerful source of energy.

Starts to flow all through the torso.

The midriff.

The groin.

Let it flow.

Let it flow down through the thighs.

The knees.

The shins.

The calves.

And pulsates out to the toes.

And your body gets lighter and brighter.

The oranges and reds.

Yellows.

Colors of positivity and energy start to brighten more and more.

You start to feel energized.

Supported.

Supported.

By this abundance of love and positivity that this universe provides and conspires.

As we sit up a little taller.

A little more proud.

We drop the shoulders,

Exhale.

We let go of any tension behind the eyes.

Drop the whole face and jaw.

Allow your tongue to sit on the bed of the jaw.

So we switch off the physical body.

And invigorate the spirit.

Let go of any tension in the hands and fingers.

Let go of any stress or tension in the sitting bones,

The thighs.

Start to feel the connection again with Mother Earth.

Feel supported by her.

Feel safe.

Sitting where you are.

And remember the connection that we are Mother Earth.

We are not just sitting or walking on her.

We are one with her.

Let go of any stress and tension in the knees,

The ankles.

And wriggle the toes and let them go too.

So you're sitting here full of colour.

Full of source.

Proud.

Perfect.

You.

Watch as that light grows brighter and brighter.

That colour starts to come out.

Your pores.

Out of the fingertips,

Out of the toes.

Beautiful cracks start to appear.

All over the body where the light starts to shine out of.

Reminding ourselves that we are one with the universe.

As those cracks appear,

The light streams out.

It reaches out to all the people around you.

As that light recognises their light.

And their light recognises your light.

As we are one.

We sit proudly together.

Our head held high.

So proudly that any old stories that don't serve us.

Any strongholds.

Stresses and pieces of chaos.

They just melt and crumble away.

Until there's just dust of where they used to be around our feet.

And we are left.

Bright lights.

Perfect.

Potent.

Positive.

One.

One.

One.

One.

On the count of three.

We're going to breathe deep.

And then let go with a.

And as we let go of this breath.

Think of something that doesn't serve you anymore.

Could be an old emotion.

A repetitive thought.

Any worries.

It's time to let those go.

Visualise them leaving the body with this exhale.

We're going to do this three times.

On three.

Two.

One.

Inhale.

Let go.

Inhale.

Last one.

Inhale.

Beautiful.

And come back.

Flow back to your natural breath.

And through the nose.

And out the mouth.

Continue to sit here and breathe.

That's what you feel compelled to do.

Remember that.

You are able to control your breath.

You are able to control how you react to life.

In the things that arise.

The light inside of me.

Honours the light inside of you.

Namaste.

Reviews

Very calming voice that helps me drop completely into presence & out of mind.

Light is my theme for January. This was my 5th meditation today and it finally is feeling better.

The light inside of me honors the light inside of you - love that

This was a truly effective guided meditation. My mind was so quiet and I truly felt a sense of homecoming. The third eye gazing was a nice touch and I feel all clean after being filled with divine light. Thank you for the moments of silence and for your guidance, brother. 🙏

Simply perfect! Just what I needed. Deep peace within! Thanks so much. 🙏🏽💚✨💚🕊️

Beautifully paced and guided meditation. With gratitude 🙏🏼

Very very healing and beautiful, thank you brother

I love this meditation so much. It made me feel so centered. 🙏🩷

Thank you for this wonder meditation. Exactly what I needed this morning. Very peaceful yet powerful 🙏🏽

Thank you! I loved the combination of the music and your voice. A perfect meditation to help me feel more grounded today! 😃

A lovely meditation, stayed present throughout which I usually struggle
with. Felt very relaxed. Thank you 🙏

Such a wonderful, peaceful meditation Franko. Namaste 🙏🙏

Beautiful, nourishing and a lovely addition to my practice. Thank you, Franko!

Love your end message, “remember, if we are able to control our breath then we are able to control our reactions.” 🙏🏼

Chilling. Lovely. The closest I have ever come to hypnosis in my practice. I saw light for the first time. You are amazing. Thankful.

Deep gratitude 🙏🏻

Beautiful meditation 🧘‍♀️....felt like i was floating

lovely voice and warm soul 🙂

Incredible! You are a very special meditation teacher. Thank you and Namaste

Thank you so much! This was so releasing and healing to me. I love your meditations and I am doing your course on depression. Blessings to you