Welcome back to another meditation in Sight Timer Family.
Today we're going to go on a journey to truly embody the present moment.
Living in the past or projecting into the future can create internal friction in the mind pulling us away from a sense of calm.
In this experience we're using the breath as a tool to anchor ourselves deeply in the present so we can experience it in its entirety.
As we learn to tap into the present moment we open the door to a world of contentment,
Peace and equanimity.
So let's begin.
First find a comfortable position one that allows you to relax yet stay alert.
Place your feet gently on the ground feel the jaw loosen and let the neck grow long as if a string is pulling you gently from the top of your head aligning the spine.
Imagine a golden thread extending from the base of your neck down through the spine rooting you into the earth.
Allow your eyes to soften or close and begin to open your awareness to where you are.
Notice the textures of this moment.
Observe the light in the room,
Its colour,
Its warmth and how it touches different surfaces around you.
Now I invite you to close down your eyes if you haven't already and just begin to listen to the sounds in your environment.
Let each sound form a map around you.
Some sounds may be close others may be far away.
There's no need to judge or figure out what the sounds are just simply listen.
What about the temperature in the room?
Feel it on your skin whether it's warm cool or just right.
Take in each detail as if you're experiencing it for the very first time.
Start to tune into the present encouraging your awareness to soak up every detail.
You're simply observing what it is to be here right now.
Gently shift that awareness to your body starting from the top of your head and moving down slowly.
Notice the forehead,
Bring a soft nasal inhale here followed by a sighing exhale releasing any tension.
Let this awareness flow down to your jaw inhaling slowly and letting out a deep sigh.
Continue this journey scanning each part of your body and noticing how each area feels.
Move into the neck,
Breathe in and as you exhale feel any tightness dissolve.
Bring your focus to your shoulders.
Take a deep breath in.
Exhale letting go.
Slowly drifting your awareness now down to your arms.
Breathe in Deep sigh.
Release and relax.
And slowly drifting that awareness now down to the torso.
Breathe in.
Exhale.
Release and relax.
Moving down slowly the wave of softness begins to make its way into your hips.
As you breathe in.
Let go.
And just like the ripples of a pond softness flows down into the legs.
Taking one deep breath in.
And let go.
Finally let your attention embrace the whole of your body.
Sensing each individual part of your body as one whole organism.
Notice any sensations arising and allow them to flow freely like gentle waves within you.
Now bring your focus to the breath itself.
Feeling the life force that moves through you.
Observe the breath closely.
Feel each sensation.
Each rise and fall.
Recalling yourself to the present experience.
We're listening deeply to the now.
Letting go of the past and not planning for the future.
We are here.
We are now.
Feel the steadiness and flow of each breath.
Carrying you back into the moment.
Again and again.
If your mind begins to wander.
Know that it's natural.
And just gently guide it back to your breath.
And each time that you bring it back.
You're strengthening your connection to the now.
Staying present.
Staying clear.
Staying focused with the breath.
Let's now begin to take three gentle cleansing breaths.
Breathing in through the nose and sighing out through the mouth.
Allowing each exhale to bring you deeper into the present.
As you breathe in.
Sigh,
Let go.
Breathe in.
Sigh,
Let go.
Breathe in now.
Sigh,
Let go.
Now.
Begin to bring your awareness back into the room around you.
Feel the surface beneath you.
The air touching your skin.
Start to gently move your fingers and toes.
One by one.
Feeling what it's like to move each finger.
Feeling what it's like to move each toe.
Reawakening your body.
Bringing yourself back into the room.
When you're ready.
Open your eyes.
And remember that this moment.
This breath is always here.
Waiting to guide you back to presence.
When you're ready.
Please know that you can come back to this experience any time,
At any place.
That you're looking to connect with the present.
