So,
Right now,
You're probably listening to this meditation on your phone or computer.
Maybe you've already checked your messages a few times today,
Or glanced at the news,
Or scrolled through your social media feeds.
And this is completely normal,
I mean,
After all,
We live in a world wired for constant connectivity.
But have you ever noticed how restless it can make you feel?
That constant pull to check notifications,
The endless stream of updates,
The anxiety of missing out is exhausting.
Marcus Aurelius,
A Stoic philosopher who lived nearly 2,
000 years ago,
Would probably relate,
Even though he didn't have a smartphone.
Marcus believed deeply in the importance of attention and presence.
He wrote,
Everywhere and at all times it is in thy power to acquiesce in thy present condition,
And to exert thy skill upon thy present thoughts,
That nothing shall steal into them without being well examined.
In simpler terms,
He taught that staying present and guarding our attention was essential to peace and clarity.
So,
In this meditation,
We're going to follow Marcus' lead.
Just for these next few moments,
Imagine what it would feel like to step away from the digital noise and experience pure presence.
To begin,
And if possible,
Silence your phone or gently place it face down.
Allow yourself this brief window of uninterrupted presence.
Now,
Find a comfortable position,
Close your eyes,
And take in a slow,
Deep breath.
Take a moment to notice your breath.
Observe the sensation of air entering through your nose,
Filling your lungs,
And then gently leaving your body.
Whenever your mind wanders,
Perhaps to an email or something you saw online,
Simply notice this distraction gently,
And return your attention calmly to your breathing.
The simple practice of focusing on your breathing allows us to enact what Marcus meant by examining each thought before allowing it into your mind.
Now,
Shift your awareness to your body and senses.
Feel the weight of your feet firmly planted on the ground.
Notice the gentle rise and fall of your chest with each breath.
Bring your attention to the sounds that you can hear around you,
Maybe a hum of air conditioning or distant traffic.
Recognize that this reality,
This present moment,
Is enough.
You don't need a screen or endless updates to engage your mind.
Your breath and your senses offer all the engagement you truly need.
Visualize your mind as a clear blue sky.
Each thought about your phone,
Notifications,
Or digital interactions is simply a cloud floating gently across the sky.
Allow these thoughts to drift by,
Gently acknowledging them without any sense of attachment.
Just let them pass naturally,
Knowing you don't need to grasp onto them or follow them.
Begin to bring your awareness fully back to this very moment.
We need to take a brief pause to appreciate something simple about being here and now.
Perhaps it's the calm of your breathing,
The warmth and comfort of your seat,
Or simply the aliveness you feel right now.
Finding contentment right here and right now reduces the urge to seek stimulation elsewhere.
Think of it as a reminder from Marcus to find satisfaction in what is already present without letting the mind endlessly wander.
Consider for a moment your life is the sum of moments just like this one.
By fully attending this moment,
You reclaim your life from distractions.
Silently affirm to yourself,
My mind is my own.
I direct my attention where I choose.
Feel the gentle empowerment that comes from reclaiming control over your attention and focus.
Soon you'll begin to re-engage with your tasks and devices.
As you do,
See if you can approach them deliberately,
With a mindful breath before you pick up your phone and start scrolling again.
As you do,
See if you can approach them deliberately,
With a mindful breath before you pick up your phone or start scrolling again.
Maybe even choose to keep it aside for a few extra minutes,
Carrying forward this sense of peaceful clarity.
Remember,
Being present is a gift to yourself.
Even in our noisy,
Digitally-driven world,
You always have the power to return to quiet and clarity within.
As Marcus Aurelius wisely reminds us,
You live only in this moment,
The present,
All else is past or uncertain.
May you fully inhabit it.
Take in one last deep breath,
Savoring this calm,
Mindful state.
Gently open your eyes.
Carry this clarity with you into the rest of your day,
Knowing that presence is your power,
Available anytime you choose to pause and reconnect with yourself.
Thank you.
