4-Minute Meditation For Present Moment Awareness

In this short guided meditation, you'll release thoughts about past and future by shifting your awareness to what's happening in the present moment. You will be guided to observe external stimuli, your current thoughts, and your breath.

No background music.

Transcript

Welcome. I'm Harmony, And this is a short meditation to connect to the present moment. You can do this meditation in any position. And eyes can be closed or gently open. With a soft focus on a single point. Begin by noticing anything you can hear. Notice the sounds in the world around you. And notice any sounds present in your own body. Can you hear your breath? Can you hear your heartbeat? Notice what you can see. Anything you can see directly in front of you. Or in your peripheral vision if eyes are open. And defizer closed. Notice the quality of the light filtering in through the eyelids. Notice any tastes present in the mouth. And any sense present in the air. And now. Turn your attention to your body. Observing first the feeling of any textures on the skin. Notice the temperature of the air on the skin. Acknowledge any sensation present in the muscles. The joints. The bones. Even the organs. Allow all sensations to be present without trying to change anything. And now notice your quality of mind. What thoughts are floating through your mind right now? Notice them, And acknowledge them. And then set aside any thoughts related to the past or future. Continue drawing your mind and body into the present moment by shifting your attention to your breath. Noticed the current state of the breath. How does it feel to breathe? The breath might be deep. Or shallow. It might feel easy. Or labored. Allow it to feel exactly how it feels. Your work in this moment is not to change the breath. Rather. Your work is to notice it continuously. Full attention to each inhale. And full attention to each exhale. Continue breathing. As you are. And notice any feelings associated with the breath. Perhaps each inhale offers a sense of space. In mind and body. Perhaps each exhale. Offers a sense of release. Continue. Focusing your attention on the breath. For as long as you would like. Thank you for being here with me today. Be well.