The Art Of Noticing Meditation

This meditation is a gentle reminder to return to the present moment, reconnecting you with the deep sense of peace that has always been within you. No matter where your mind wanders, presence is always available to you.

Transcript

Hey y'all, Welcome to Here by HMT, Where we find reasons why right here is the best place to be. And I've really been loving lately waking up to the sunrise, The sounds of the birds, And it's been pulling me deeply into the present moment. And through that practice I've started to bring this into other aspects of my life. So no matter what I'm doing throughout the day, Really allow myself to be present in that moment and coax myself into thinking and really being intentional with that practice in the moment. So whether it be drinking a beautiful cup of coffee, Feeling the warmth of that coffee, Feeling it trickle into your mouth, Down your throat, What that tastes like, Whether it be brushing your teeth afterwards, That sensation, What hand are you using, There's all of these little micro moments that we can connect to and that can really allow us to pull ourselves back into the present moment. And when we do that, Our mind starts to soften, It starts to quiet, And we start to be able to connect with what really matters in our life. So my friends, Today's meditation is going to be around the art of noticing. Now you might hear some other sounds in the background, A bird or two, Maybe even a car roaming by. This is another opportunity to recognize yourself in this moment and connect with all that is around you. All right, My friends, When you're ready, Closing down your eyes, Let's take a big beautiful breath in through your nose. Inhale, Exhale, Another deep inhale breath here this time from the bottom of your belly. Inhale, Fill up, Expand, Expand, Exhale, Let that go. Last, Biggest, Deepest breath here. Of your day, Your month, Your year, My friend, Inhale from the bottoms of your feet, Of your legs, Your torso, Inhale, Inhale, Hold at the top, Inhale 5% more, Exhale, Let something go. Now start to recognize with your eyes closed, Your surroundings, And you connect a little bit deeper with the temperature of the room. Maybe you can feel a softness, A warmth, Or a coolness on your cheeks, On your fingertips. How does that feel? Perhaps you are outside and you can feel a gentle breeze. Just notice. My friend, Perhaps you can hear the gentle thung of the birds surrounding me, And in that moment, You can connect a little bit deeper with their song, The beauty that is outside of us, The beauty in nature that occurs without us giving it much thought. That even if you are in a city right now, There is so much nature, So much beauty in places and spaces around you. As you settle in, As we come into our minds, As we come into our being, I invite you to begin to notice any thoughts here. Now as you notice these thoughts in your mind, Moving, Shifting, Growing, Shrinking, Words, Words that you've said to yourself or perhaps someone else has shared with you, Expectations, Maybe even judgments, Just notice. Now as these words, These paragraphs, These sentences, My friend, As you notice them, They begin to slow down. And as they slow down, It's easier for you to decipher them. It becomes more simple for you to truly see what is here. Now these words, They slow, Slow, Slow, Slow down until they come to a halt. And as these words, My friend, Come to a halt, Perhaps there is one word, One sentence, One saying, One feeling, One emotion here that just like a spotlight on stage brings light to what's there. Allow this spotlight to land on this word for you, On this sentence, This feeling, This judgment. What is it in this moment that your mind wishes to show you? And as it does, Allow all the other words, All the other sentences, The expectations, The to-dos, My friends, They all fall away. And as you connect deeper with this one word, This one sentence, Can you ask yourself, Can you ask your mind, What do I need to see here? What do I need to see here? What do I need to see? Words that bubble up from within you. Settle. Allow yourself to truly hear them. Take a deep inhale breath, My friend, Into those words. Inhale. Exhale. Another deep inhale breath here, My friend. Inhale, Fill up. Exhale, Let that go. Last, Biggest, Deepest one. Inhale, Really fill up with those words, What it is that you need to see. Inhale. Exhale. Now, As you stay with this wisdom, As you keep these words close, Allow yourself to start sinking a little bit deeper now into your body, Into your being, Into your heart space. And as you do, Breathe deeper into this space, This place. Inhale. Exhale. Another deep inhale breath here, My friend. Inhale, Fill up. Exhale. Last one, Really fill up, Expand, Expand, Connect with this place in your heart. Inhale. Exhale. And at the bottom of that exhale, And with that word from your mind, What is it that you need to feel here? What is it that you need to feel? What do you need to feel? Allow your heart to speak. Allow yourself to truly feel those words, Be open to those words, Be open to this feeling, My friend. We so rarely give ourselves the chance, The opportunity to truly feel, But there is so much for you right here. Breathe deeper into that heart, My friend. Breathe deeper into this feeling, My friend. Inhale. Exhale. Ah. Another deep breath in here. Inhale. Exhale. Last one here, My friend. Inhale, Fill up. Expand, Expand. Feel that feeling now, My friend. Grow from your heart space. Expand past your heart. Inhale. Exhale. Ah. Now with those words from your mind, This feeling from your heart, Let's start to think deeper now. Thinking deeper, Deeper down into your gut, Into your heart, Into your space of knowing, This place, This space of intuition, This inner compass that is always, Always here for you, Guiding you. In moments, We forget that it's here, My friend, And that's okay, But in this moment right here, Right now, Be here with it. Land in this space, This place, And ask yourself, What is it that I need to know? Ah. What do I need to know? What do I need to know? Take a deep inhale breath, My friend, Into that inner wisdom of yours, The words that rise from your root. Inhale. Exhale. Another deep inhale breath here, My friend. Inhale, Fill up. Expand. Start to feel that grow within you. Those words, They're rising, They're rising. It's shifting something within you now. Inhale. Exhale. Ah. Last, Biggest, Deepest one here. Really start to fill up, My friend. Expand, Expand through your whole body, Your entire being now. Feel this sensation, This deep inner knowing. Inhale. Inhale, Inhale. Hold at the top, My friend. Inhale just a little bit more. Exhale. Ah. Hold at the bottom. Stay here. Just like an open vessel, This body is not empty. It is open. It is ripe for opportunity. It is ripe for you to remember who you are, Who you've always been, My friend. Stay with the exhale. Stay with this pause. Stay with this pause. And when you're ready, Big inhale breath. Inhale with this knowing, This feeling. Expand, Expand. Exhale. Stay here a moment longer, My friend. Stay with this feeling within you. This deep knowing, This deep connection from that spotlight of your mind, That place of brilliance down into your heart, This space of feeling down into your soul, This place of knowing. You are connected. You are so much stronger than you give yourself credit for, And you have the clarity. It's right here. Take one more big, Beautiful inhale breath here, My friend. Inhale. Inhale, Inhale. Exhale. Ah. Stay with this feeling, This knowing, This you as you come back, Back to the moment, The space, The time, The room that you're in. Back to this body, This being, This you. Ah. Gentle inhale. Gentle exhale. When you're ready, My friend, And only if and when you are ready, Softly, Slowly opening your eyes. Take a moment to feel. Stay with this feeling throughout your morning, Your day, Your evening, My friend. Thank you so much for being here with me, Because right here is exactly where you were meant to be. I look forward to seeing you soon.