Your body and breath are always in the here and now,
But where is your mind?
Are you aware when it goes to another place,
Another time?
With the support of a simple mantra,
This meditation will help you notice without judgment when your thoughts have brought you to far off places in the past or future.
This isn't about being perfectly Zen all the time.
It's a practice of catching some of the journeys your mind takes you on so you can decide whether you actually want to go or whether you'd prefer to stay and build your tolerance and love of the present.
Get comfortable in any position that suits you today,
Lying down,
Standing,
Or seated on the floor or a chair.
Look around you,
Taking in the shapes,
Colors,
And textures of the space you're in.
Listen to the sounds both near and far.
Here you are.
Right here.
Invite your focus inward,
Lowering your gaze or closing your eyes.
Observe the beautiful,
Subtle movements the breath creates in your body.
Your breath is happening right here,
Right now.
Sense into your body.
Explore the inner workings of your vibrant body that require no effort from you.
I invite you to feel the beating of your heart,
The wave of your breath,
The rhythmic,
Synchronized pulses within you.
As your next inhalation comes in,
Silently say to yourself,
Here.
As the exhalation goes out,
Say now.
Here on the inhale,
Now on the exhale.
Again and again,
Here and now.
Follow the mantra to steer your attention continually back to body and breath in this moment.
2 At some point,
Your mind will wander off to past or future,
If it hasn't happened already.
That's okay.
It's the mind's job to think.
But right now,
We're giving it a lunch break,
A chance to step back from the hard work of thinking,
Planning,
And ruminating.
Whenever you notice your mind has wandered to past or future,
To the grocery list,
Or the email that needs sending,
Or the unpleasant interaction from earlier,
Silently say,
There,
On the next inhale,
And then,
On the exhale.
There,
Then,
To note that your mind is trying to sneak back to work,
To bring you to another place,
Another time.
Then,
After you've reset,
Gently send the mind back to the break room.
Re-engaged with breath and body in this moment,
Say,
Here,
On the next inhale,
And now,
On the exhale.
Continue with here,
Now,
For as long as you can hold your attention on that mantra.
Switch to there,
Then,
Whenever you notice your thoughts have started up again.
Alternate between here,
Now,
And there,
Then,
Linking these mantras to your breath to support your continually evolving mindfulness practice today.
Thank you.
Thank you.
Thank you.
Thank you.
Thank you.
Thank you.
Thank you.
Thank you.
Thank you.
