Hi,
This is Junie Vuchet and today's meditation is called simply be present.
We like to try and complicate things by living in the future,
Living in the past,
Believing that our worry or perhaps even our fantasy somehow secures us from pain or discomfort in the future.
But the truth is that peace is most abundant in the present moment.
So that's what we'll be doing today,
Just anchoring to the present moment via a mantra.
So find a comfortable position,
Sitting,
Lying down,
Whatever feels right for you in this moment.
Take any intuitive movements that you might need so that you can settle in.
And whenever you're ready,
Just gently close those eyelids.
Before we dive into the mantra,
Let's just take a couple deep breaths together,
Inhaling through the nose for four,
Three,
Two,
One.
And as you let that air go,
Just allow your shoulders to fall,
Your jaw to soften,
And your belly to relax.
Let's do that again,
Inhaling through the nose.
And as you release the breath,
Just open the mouth and audibly sigh.
Let those thoughts go,
Good or bad.
Take a couple breaths on your own as you settle into the space.
Perhaps you feel the points of contact on the surface beneath you.
You may want to roll your shoulders up and around,
Just continuing to call yourself to the present moment.
So today's mantra is simply,
I'm here.
If your mind is especially busy today,
I would invite you to pair the mantra with the breath.
So as you're inhaling,
Silently repeating,
I'm,
And on the exhale,
Here.
I'm here.
If you'd like to say that out loud a few times,
Go for it.
There's no right or wrong way.
Just want you to stay present,
Feel yourself in this moment.
So let's begin.
Inhaling I'm,
Exhaling here.
And don't worry,
I'll watch the time.
And when you hear my voice,
Just keep your eyes closed and sit still.
Anytime you find your mind wandering,
Just gently guiding yourself back to the mantra,
Back to the breath.
I'm here.
I'm here.
I'm here.
Allow the mantra to progress organically.
As you repeat silently in your head,
I'm here,
It may become louder and may become a whisper.
It may go faster or slower.
Just stay connected to it.
Allow it to be your anchor into the present moment.
Allow it to enable you to be right here,
Right now.
Gently release the mantra at this time.
Let's take a cleansing breath in together,
In through the nose.
And just letting that go through the mouth or with mouth closed.
Feel the bottoms of your feet on the floor or your legs on the cushion beneath you.
Start to feel the temperature of the room on your skin.
Perhaps tuning into sounds that may be in the environment around you.
And whenever you are ready,
Open your eyes.
I hope that was comfortable for you.
Thank you for meditating with me and I'm wishing you well.
