Presence In 5 Minutes

Five minutes to presence and spaciousness. Focus on sensation, body, and breath to reconnect to the present. A simple yet powerful practice for mornings on the go or when the mind feels restless.

“Instructions for living a life: Pay attention. Be astonished. Tell about it.” - Mary Oliver

Transcript

Hi,

I'm Julia.

This is a simple practice when you feel like your mind is busy and you're craving a dose of presence.

You can do this practice seated or lying down.

Blink your eyes gently closed if that feels comfortable.

Begin by noticing the parts of your body that are connected to the earth.

It might be the feet on the ground,

Tailbone against your seat.

Notice the feeling of being grounded like a mountain,

Rooted and immovable.

Notice the weight of your seat supporting your torso,

Your tall spine promoting wakefulness,

Inviting space between each vertebra,

Shoulders dripping down and back away from the ears.

Notice any sounds in the room.

Can you push your awareness even further and find the furthest sound?

It might be outside your room,

On the street,

Or ambient noises of your surrounding.

Now turn the spotlight of your attention inwards to the breath,

Sensing the volume of all else dimming,

Quieting,

Feeling the physical sensation of breathing,

Your belly moving out and in,

Your chest expanding and contracting with each breath,

The cool air entering your nostrils and the warm air as you breathe out.

And if your mind wanders,

Bringing it back to the breath.

Know that at any moment you can always tune into your body,

Your surroundings,

Or breath to reconnect to the present moment.

Thank yourself for taking the time to cultivate clarity and presence and thank you for joining.

Reviews

A perfectly simple awareness practice that has just the right amount of guidance. Thank you!

Beautiful. Your voice is so dreamy and kind. Thanks!

Lovely short practice to come back to presence 🤍