Listening To Presence

A meditation to come home to yourself. (Listen with headphones for full experience)
An experience to let go, release and be. Cultivating stillness and presence in your daily life while opening your awareness to all that you have and all that you are.

Transcript

Hello and thank you for joining me in this guided meditation today.

This guided meditation is centered around stillness and presence.

Just as a way to check in with yourself,

Come home to yourself,

And just enjoy the present moment with some gratitude.

So we're going to begin with a little breathing exercise.

This is called three-step breathing,

Or you can call it yogic breathing.

Whenever you're ready,

Find a comfortable seated position.

Whether you're sitting down on a cushion or with your back supported,

Or just laying in bed with your arms,

Palms facing upwards.

When you're ready,

We'll begin just creating some space within our belly.

Deep breath into the belly,

And exhale.

Take another deep breath into your belly,

And exhale,

Sigh.

Just a couple more times at your own pace.

Now let's do one more deep breath,

Deepest inhale yet.

Into the belly,

Feel your stomach expand,

And exhale,

Sigh.

Now next we'll take a deep inhale into the belly,

And once you do that,

Hold it.

And then we're going to take a deep inhale into the chest.

Hold it at the top,

And exhale completely.

Once again,

Let's take a deep inhale into our belly.

Now hold it there.

Take another deep inhale into the chest.

Hold it at the top,

And exhale.

And if it helps you,

Feel free to put one hand over your belly and the other over your heart,

Just so you can feel their oxygen expanding in your stomach,

And then move up into your heart space,

Into your chest.

Feel your chest expand,

Hold it at the top,

And exhale,

Release.

We'll do this a couple more times.

Deep inhale into the belly.

Inhale into the chest.

And exhale.

Deep inhale into the belly.

Another into your chest,

See the oxygen move up to your chest.

Hold it at the top,

And exhale.

Now do this a couple more times on your own.

At your own pace.

Notice the way the oxygen enters into your belly as it moves to your chest and really expands that heart chakra,

That heart space.

Before you exhale it all out,

Release.

Sometimes I like to apply a color to my breath,

Just to help me imagine the oxygen flowing through my body,

The light flowing through my body.

Just think of like a green light,

Green glowing light that really expands as you breathe into your belly.

And as you go into your chest,

You just see it move up your body as it expands into your chest,

All the way up through your heart chakra,

Through your throat chakra,

Through your third eye and your crown.

As you exhale,

Release,

Release,

Release.

Think of yourself as an empty vessel,

Just filling the space up with oxygen.

Fill yourself up.

With light,

With oxygen.

And just return to your normal breathing now.

As you become grounded in your sit bones,

Sit in relaxation.

Don't worry about any to-do lists.

Release your worries,

Your fears and anxieties.

Release anything that no longer serves you in this moment.

And just enjoy this presence.

And as we sit here in the presence,

I want you to become aware of what you can hear.

Listen for any of the sounds in the room that you're in,

The sounds in this recording,

The sounds of maybe even some background noise wading through,

Like the sounds of traffic.

Become the observer,

Sitting in yourself,

Accepting and taking note of everything that you hear without judgment.

Take a deep breath into the belly.

And exhale sigh.

Now begin taking note of what you can feel,

The temperature of your skin,

The feel of the air around you,

How your clothes feel,

Or your blankets.

It can be the softness of your bed,

The cushion you're sitting on,

Or even the ground beneath you.

Notice what you feel,

Just observing,

Becoming presence,

Becoming mindful here in this moment.

Take a deep inhale into the belly.

And exhale.

Take a deep inhale again.

And exhale.

What do you hear?

What do you feel?

Unconditional love,

Just seeing yourself as you are at this very moment.

So take a minute and ask yourself,

How do I feel right now?

Ask yourself,

How do I feel right now?

How do I feel inside?

How do I feel today?

Maybe I'm tired.

Maybe I got some rest asleep.

Maybe I'm excited or enthusiastic for what lies ahead.

Maybe even I'm worrisome or stressed.

Whatever it is that you feel,

Become the observer and recognize that feeling without judgment.

Now I want you to take a deep inhale.

And exhale,

Release,

Sigh out all of these things that you may feel.

Take another deep breath into the belly.

Hold it at the top.

And exhale,

Release,

Release,

Release.

And now place one hand over your heart.

And just feel your heart beating and expanding as you sit here in stillness.

I'm going to leave you here for a few minutes to revel in this presence,

To surrender.

And what I'd like to do is call on my higher power,

Whatever that may be for you.

Call on it and just say,

Please take my soul wherever it is meant to go.

I trust,

I surrender.

I revel in this presence.

Surrender.

Now,

As we sit here,

I want you to turn your heart into gratitude.

Feel gratitude at this very moment we're in,

For the sounds that you hear,

The things that you feel.

Everything that's around you,

The space that you're in.

By finding gratitude in these things,

We're able to accept more.

By being able to accept more of what we see and what we feel.

We lose the resistance for things that have happened in the past or that may happen in the future and we're able to flow and embrace it.

So right now,

Embrace abundance that is all around you.

Embrace gratitude.

Embrace the current state of where you are right now.

See yourself with unconditional love.

See yourself as you are in this very moment.

Just bring a light smile to your face.

Think of all the things you have to be grateful for.

Even if the only thing may be this very moment.

Embrace the space.

Accept this space.

For you are here right now.

Your heart is beating with light,

With love.

You are the love you seek.

You are the light.

Find gratitude in knowing this.

I'll leave you just for a moment to bask in this gratitude.

Revel and bathe in it.

You are a divine soul.

And I am grateful that you are here.

Take one last deep inhale.

Hold it at the top.

And I sell sigh.

You are presence.

And you have the ability to create the life that you want to live in every single moment.

Just always know you can come back to this space.

You can come back to this meditation.

You can come back home into yourself,

No matter where you are.

And now begin to look at your fingers,

Your toes.

Come back into your body.

And as you open your eyes.

Embrace everything that you see.

Allow what you feel to resonate.

And as a side note,

If you notice that you have trouble breathing through your diaphragm throughout this meditation.

Try practicing throughout the day,

Wherever you are.

Take a couple of extended breaths into your belly.

And you'll notice over time,

You start to connect more and more with your breathing.

And you'll really feel a difference in the amount of oxygen that your body is getting.

Your reactions will change.

Your thought process will begin to have more space in it so that you can create the change.

Thank you for joining me today.

I'm looking forward to you joining me again.

Namaste.