Present Moment Awareness Meditation You have to realize that happiness is not something you find at the end of the road.
You have to understand that it is here,
Now.
The present moment is filled with joy and happiness.
If you are attentive,
You will see it.
Thich Nhat Hanh Begin by settling into your seat.
You can feel yourself stretched tall,
Aligning your head,
Neck,
And spine.
Then,
Just sit back and relax onto the back of your chair for support.
Your feet may be planted on the floor for grounding,
Or you may choose to crisscross your legs.
Just do whatever your body is calling for right now.
Let your hands rest in your lap,
And then gently close your eyes.
We will begin with a few deep cleansing breaths in through our nose and out through our mouth with some volume.
Take a deep breath in through your nose.
Open your mouth wide for a full breath out.
Again,
Lengthen your inhale through your nose.
Expand your exhale through your mouth.
Once more,
Deep breath in.
Open your jaw and sigh it out.
Gently close your mouth.
We will continue conscious breathing with a count of three for our inhales and a count of five for our exhales.
Breathe in for one,
Two,
Three.
Breathe out for one,
Two,
Three,
Four,
Five.
Breathe in for one,
Two,
Three.
Breathe out for one,
Two,
Three,
Four,
Five.
Keep going.
Inhaling for three.
Exhaling for five.
Once more,
In for three.
Out for five.
Good.
Then release this count and allow your natural breathing to take over.
Feeling your belly rise with each inhale and lower with each exhale.
Notice how each breath takes you a little deeper into relaxation.
Allow any old thoughts or feelings to rise up and out,
Transforming your body,
Mind,
And spirit.
Let go of anything that happened before this moment.
Let go of anything that will come after this moment.
Just focus your attention right here and now,
Breathing in and out.
This is your time.
Give yourself permission to breathe,
Relax,
And just be in this moment.
With each new breath,
Like water to a flower,
You are nourishing your soul.
We will now introduce an affirmation,
Which we will use as our mantra.
You may choose to say it out loud with me at first,
Repeating the following after me.
The past has no power over the present.
The only moment that matters is now.
The past has no power over the present.
The only moment that matters is now.
Good.
This time you may choose to whisper it softly to yourself as you repeat it again after me.
The past has no power over the present.
The only moment that matters is now.
And now you may repeat the mantra in your mind,
Hearing your inner voice speak the words.
The past has no power over the present.
The only moment that matters is now.
Allow your inner voice to repeat this mantra as often as you like,
Not forcing,
Just gently whispering as a loving reminder.
Then allow the mantra to drift away.
The past has no power over the present.
The only moment that matters is now.
As thoughts or feelings arise,
Simply acknowledge their presence and then gently shift your awareness back to your breath,
Back to your affirmation.
The past has no power over the present.
The only moment that matters is now.
The past has no power over the present.
The past has no power over the present.
The past has no power over the present.
The past has no power over the present.
The past has no power over the present.
The past has no power over the present.
Keeping your eyes closed for just another moment,
We will end our practice together with some new intentions to guide us as we move forward.
I welcome in renewed clarity,
Focus and purpose.
I honor my past.
I look forward to my future.
And I appreciate this present moment.
For now,
All I need to do is consciously breathe to return to the present moment.
The only moment that matters.
The key to inner peace,
Happiness,
Freedom,
And the place where all of my power lies.
Begin to return your awareness back into your body.
Taking a deep breath in through your nose,
Open your mouth and sigh it out.
As you're ready,
You may gently blink your eyes open.
Allow your eyes to adjust to the light,
Wiggling fingers and toes,
Bringing some energy slowly back into your physical body and grounding yourself back into your seat.
The divine light in me sees and honors the light within you.
Namaste.
