Hello everyone and welcome to this guided meditation to help us connect to the gift of presence.
For this meditation you will need one item from nature.
It can be anything that you like,
Maybe a flower,
A leaf,
A stick or a stone.
Don't overthink it,
Just pick something from nature to have with you today.
Now that you have your item with you,
You can begin finding a comfortable position.
You might like to sit on a cushion.
Or place yourself in a comfy chair,
Whatever feels right for you for this 10 minute meditation.
Once you've found your comfortable seat,
Just allow your body to settle here.
I invite you to close your eyes now for a moment if it feels right for you.
And simply notice that you have arrived.
Notice your breath Notice your body in space.
Know that there is nothing that you need to change in this moment.
Simply notice the gentle movement of breathing in and out.
And breathing out.
Feel the support beneath your body.
Perhaps the chair beneath you or the floor beneath you.
Feel the earth holding you here.
And for the next few minutes there is nowhere else that you need to be.
There is nothing that you need to work out.
There is nothing that you need to achieve.
Just simply allow yourself to enjoy this moment here.
When you are ready,
You can bring your object from nature into your hands.
And take a moment now to simply look at it.
Don't try to decide what it means or if it's symbolic in any way.
Just look.
Really take in all of the intricacies of this item,
Its details.
Can you notice its shape,
Its size?
Its edges,
Its curves.
Can you notice the colors of the items?
Are they the same all over or are there some variations?
Perhaps there are areas that are lighter or darker.
Perhaps some are brighter or more muted.
Notice the texture of the item.
As you are holding it,
How does it feel beneath your fingertips?
Is it rough or smooth,
Hard or soft,
Warm or cool?
Really notice these small details.
Begin to take everything in.
Perhaps there are some lines or marks.
Cracks or small imperfections.
Maybe there are things that you're starting to notice that you might usually overlook.
See if you can look at this item.
As though you have never seen it before.
As though you're seeing it for the very first time.
You don't need to analyze or name everything.
Just allow your attention to rest here.
And see this object through fresh eyes.
What do you notice now?
Can you begin to notice what happens when you give something your full attention?
Perhaps you can notice that your breathing is getting a little slower and softer.
Or maybe you're becoming more aware of the sounds that are around you.
Can you feel the sensations in your body a little easier?
Maybe your mind is wondering.
That's okay as well.
Just remember there is nothing wrong with a wandering mind.
Just allow yourself to slowly bring it back.
That is the beauty of being present in this moment.
Presence is always available to us.
And if we wander from the here and now,
We just need to gently bring ourselves back.
It is this act of noticing and returning.
So each time that your attention moves away,
Simply calm back.
Come back to the object.
Come back to your senses,
Your breath.
Your body and this moment here.
I invite you now to place your object down.
And gently close the eyes.
Notice if you can picture your items.
In your mind's eye now.
Can you visualize the details that you've just absorbed?
Can you also begin to visualise where this item came from?
And the journey that it has been on to get to you.
Maybe this item was once part of a tree or a plant.
Perhaps it was shaped by the natural elements.
Maybe it took a long time to be formed.
Just allow yourself to recognize that this item came to you in no rush.
That it took its time.
It is exactly what it is without any need to change anything about itself.
Can you use this item as a reminder?
That you don't have to be anyone other than who you are.
And that there is no need to rush through your journey.
You can simply be here.
And enjoy life unfolding.
Take a slow breath in.
And a long breath out.
Take another slow breath in.
And then silently say to yourself,
I am here.
Again,
Deep breath in.
I am here.
One more time,
Deep breath in.
I am here.
Just allow yourself to sit with that for a few moments.
No past or future.
Nothing to fix or change.
Just this breath.
Chastis Body and just this moment.
I will leave you here to ponder your presence for a few moments.
And gently bring you back when it is time.
Noticing how it feels in this moment.
To be fully present.
To give something your full attention.
Notice your body.
And your breath.
Take a deep breath in.
And a long breath out.
I am here.
I am here.
Presence is not something we have to find somewhere else.
But it is something that we can practice returning to.
Again and again.
The gift of presence is that it is always there waiting for us.
We just have to slow down enough to truly notice.
To truly be here now.
To enjoy the beauty and the small moments of our everyday life.
So may we remember that this moment is not something to get through,
It is something to receive.
Taking another deep breath in.
And a long breath out.
And then in your own time you can gently return to the room that you're sitting in.
Open your eyes and look around.
Maybe even gaze upon that item from nature that you have with you.
Allow it to remind you of the here and now.
And the gift of presence.
Thank you for joining me for this meditation.
From my heart to yours.
Namaste.
