Present Moment Awareness

This short practice brings you into the present moment. By coming back to our breath, and the sounds around you, you will be anchored in moment to moment awareness with a sense of patience, compassion and loving-kindness. This meditation will help you feel more centred, calm, and refreshed. It is recommended to sit on the floor for this 7.5-minute practice. Use any cushions or supports that enhance your ability to sit comfortably with a long spine.

Transcript

Take a moment to gently settle into a comfortable seat.

Soften the muscles of your face.

Feel your temples ease,

Your brain sink down,

And your jaw soften as you part your teeth.

Take a deep inhale and a gentle sigh release.

Deep inhale,

Sigh release.

A final deep inhale,

Sigh let it go.

Now close your mouth and continue to breathe long and slow through the nostrils.

Resting your awareness on your breath.

Feel the rise and fall.

Bringing your entire focus to this breath.

Can you notice the subtle difference between each breath without judging it?

Just notice.

Bring a lightness,

A childlike curiosity into your attention.

As if you were watching the breath for the very first time.

Notice if your face,

Neck,

Or jaw has tightened.

And as you next exhale,

Gently soften.

Now allow your breath to become completely effortless,

Watching your natural rhythm of breath.

Noticing the rise and fall.

Noticing the pause between each breath.

Really be in each phase of your breath.

By choosing to truly be here,

You are choosing to be with yourself.

In each moment.

Effortlessly and gently.

Watching the rise and fall of each breath with a sense of loving kindness,

Compassion,

Patience.

Now allow your awareness of breathing to drift into the background.

Bring your awareness now to sound.

Don't go out searching for sounds,

But allow them to come to you.

Notice what you can hear in this moment,

Both inside and outside the room.

Notice if you begin to attach judgment to any sound and see if you can receive all sound equally.

Each sound is a signal that you are here in this moment,

Right now.

Moment by moment,

Being with each sound that reaches your ears.

Bringing that same sense of curious receptivity that you brought to watching your breath.

Now allow your awareness to expand once more.

See if you can notice both the breath and the sound that you hear within the room.

Can you be with both equally.

Begin to gently deepen your breathing once more.

With a lightness,

Soft as a feather.

Begin to bring your awareness into the room around you.

With eyes closed,

Notice the light beyond your eyelids.

Notice sounds and the effortless breath flowing beneath all these other experiences.

As you next exhale,

Bring your chin to your chest and gently open your eyes.

Slowly come back into the room that surrounds you.

Take a moment here before you choose to resume your day.

Reviews

Nice gentle voice and commentary. Thank You

A nice vipassana style practice. Love your voice!

Wonderful! Love love love your voice, cadence and intonation. Thank you.