Hello,
Hello,
Hello,
And welcome back to another guided meditation.
My name is Victor,
And I'll be leading this practice today,
Where the practice is going to focus on how to bring us back to the present moment when we're struggling to be present.
Oftentimes we're ruminating thoughts in our mind,
You know,
Thinking of shit that has happened to us in the past,
Or things that we still have to do,
Or things that we think may happen.
We have stressors,
We have work,
We have family,
We have obligations,
That most times we're just in our heads thinking.
And what this meditation aims to do is it helps us to drop back into our bodies,
Out of our heads,
And more into our heart,
So that we can feel the present moment,
So that we can bring ourselves back to the here and now.
And the way that we're going to do this in this meditation is by using our senses,
We're going to use our senses as an anchor to bring us back to the present moment whenever we have found that we have escaped it.
So that's using the sense of sound,
Touch,
Smell,
Sight,
All of our senses.
Because when we're thinking,
We're not present,
We're in our heads thinking.
And sometimes all we need is something to reel us back in,
To put us back in our bodies and in the moment,
This current moment.
So that's what we're going to do.
We're going to practice being here with our senses,
It's the easiest way to be present.
When our senses are working,
We're present.
The very moment we start going back into memories,
Or freaking out about the future,
The very moment we stop smelling,
Stop tasting,
Stop feeling,
We're gone.
And that's why practicing coming back to the present moment over and over and over and over and over again,
As many times as it takes,
So that we can escape the noise and return to the present.
This happens many,
Many,
Many,
Many times.
Think about when you drive somewhere and then suddenly you're at the destination and can you recall the ride there?
Do you even remember the ride?
Often times we're like,
Wow,
I don't even know how I got here.
Because we're not present.
We become present again when we connect to our senses.
So let's practice this idea of coming back to your senses,
Which is also bringing you back to the present moment.
So if you've been sitting,
Just move around again,
Just kind of re-shift your energy maybe.
If you have your legs crossed,
You can kind of unfold your legs and refold them again.
Just really settling in,
Getting yourself attuned to this new energy,
This meditation.
Before you really get into the meditation and start closing your eyes,
Look around where you are right now.
So just look on one side,
Turn your head,
Just look up and around,
From side to side.
Turn around and look behind you and just really get acquainted to where you are,
To your space.
Notice where you're sitting.
So now if you feel called,
You can close your eyes.
Or if you would rather keep them open,
That's okay too.
Just try to keep your eyes looking downward with a light gaze if you choose to keep them open.
I'm just going to take a couple,
Just full breaths in and we're going to exhale with a sigh.
Just breathing in fully through your nose.
And exhaling through your mouth with a sigh.
Just taking in the day and just allowing your breath to really just take it all in.
So another full breath in and exhale with a sigh,
Letting it all go.
Just now allowing your breath to naturally flow,
Just breathing regularly now.
Just really taking this moment right here to fully land to the present moment.
And with your mind's eye,
You may want to even draw a circle,
An imaginary circle around you of safety.
Just for this moment,
Just for this meditation,
To really bring on that sense of safety that you deserve.
And so you can envision yourself wrapped in a bubble or like a vortex,
A powerful vortex.
And just imagine that this like vortex or bubble or circle is radiating all around you,
Protecting you with love and safety.
And now you may even want to gently remind yourself that this is your moment to meditate.
And so now you may even feel yourself just settling in,
Really letting go,
Letting go through your thighs,
Letting go through your hips,
Your glutes.
Just feeling your body relax deeper and deeper,
Feeling your back,
Feeling your spine as you sit tall and the spine just lengthens.
You feel your shoulders drawing back and down,
Feeling more relaxed,
Feeling the forehead without any relax the muscles behind your eyes,
Softens,
Relaxing through your lips,
Your jaw,
Perhaps even relaxing through the inside of your cheeks,
Just allowing every part of your body to just calm.
And the next couple of breaths,
You can notice the way your chest rises on the in breath and how the chest falls as you breathe out.
Relaxing gradually through the belly as best you can.
You may want to even put your hand on your belly and notice how it feels to breathe with a relaxed belly.
And so you may notice your belly expand as you breathe in.
And then just notice how it sort of deflates when you breathe out.
Just gently noticing that process,
Just allowing your mind and your awareness to melt into this moment of presence and breath.
You may feel your ears opening up perhaps,
Hearing all the noises around you,
Taking in all the noises that you hear,
Letting yourself hear this moment.
What is it that you hear?
Now just continuing to feel your breath,
Breathing in and breathing out.
You may want to move your awareness behind your closed eyes to see the colors and shapes that move behind your eyelids.
What is it that you see?
There's no need to describe it really or to create a story of what you see.
Just see what you see,
If there's nothing,
And maybe just allow there to be nothing.
Just feeling your breath as your breath moves along with you in this moment.
Notice the scent of this moment.
Does this moment have a smell?
What does this moment smell like?
We might want to lightly swallow and notice if there's a taste present right now.
What does this moment taste like?
Now gently bring your full awareness of breath and allow yourself to feel the next inhale as it moves in through both of your nostrils.
The air moving down your throat into your lungs,
Into your belly.
And then fully notice as you breathe out the breath moving from your belly up your throat out of your mouth or out of your nostrils.
See if you can just take your time here in this process.
Fully allowing yourself to feel this process.
Letting this breath even be the reminder that grounds you deeper to the here and now.
Because it's in this moment that this process is being experienced.
It's in this moment that you are breathing and feeling.
And now as we move into a moment of silence,
See how often you can come back to the present moment.
See how often you can come back to feel this breath.
So even if you get distracted,
Even when thoughts come up,
Just see.
If you can come back to feel this breath,
This moment,
This feeling.
Letting this breath in and out through both of your eyes.
Letting this breath in and out through both of your eyes.
And just gently coming back now.
Relaxing any tension that may have creeped in.
Perhaps even allowing the next breath to be a little bit deeper.
Remembering the moment.
Remembering where you are.
Remembering that bubble or that vortex of safety that's around you.
And now just letting go of all of it.
Letting go of the stillness,
The focus on the breath.
And we'll take one last deep breath together in letting out a sigh on the exhale.
So just breathing in together.
And letting it all go.
And now I just,
In this moment,
If you like,
You can place or put both of your palms together in like a prayer position and just keeping it together close in front of your heart.
So like a prayer.
And just bow down your chin and just take this moment here to thank yourself.
Thank yourself for allowing yourself to be here,
To connect to your present moment.
Thank yourself for allowing this moment of stillness.
Thank you so much for meditating together with me.
I hope that you can carry on this energy that you've cultivated here in this space of coming back to your senses to help you be more present throughout the rest of your day and life.
Sending you so much love and so much light.
Namaste.
