Spacious Present Moment Meditation

Allow your mind and senses to rest, refresh and re-balance in the simple sensations of the here and now. This mindfulness-based meditation on the Present Moment, combines grounding, mindfulness, and breath awareness. Neuroscience shows that engaging the senses automatically triggers the body's innate relaxation response.

Transcript

Music Allow your eyes to comfortably close Music Let them soften Music Give your eyes permission to rest Music Allow the same to happen with your mind Let your mind soften And sit back Music Give your mind permission to rest And come down into your body Music Feel its weight supported by the surface beneath you Music And soften into this support Music Give your body permission to rest Music Draw yourself back from where you lay scattered Music Come back to the present moment Music Here Music Give all of you permission to rest Music Allow your shoulders and belly to soften Music And breathe out what you've been holding Music Let it flow out And away Music Become aware of your breath Notice the sensation of air as it enters Music What it feels like as it goes deeper Music And leaves again Music Let it air and flow naturally Music Notice how your breath connects you to the space around you Music As you breathe in from it Music And breathe out again into it Music Become aware of the sounds around you Music Let them be there Music Notice the light and shade through your closed eyelids Music Let it be there Music Feel the air on the surface of your body Music Let it be there Music Sense the larger space outside Music The horizon stretching around you Music The height of sky above you Music Let it all be there Music Let it back into the present moment Music Supported by the surface beneath you Music Breathing with the space around you Music Allow yourself to just be for a while Music Music Music Music Music In your own time Music Become aware of how you are feeling Music Hold yourself with respect and kindness Music Breathe with sensations or feelings as they arise Music Let them be there Music Music In your own time Music Feel the support beneath your body Music Notice the sounds around you Music Become aware of the air touching the surface of your skin Music Notice the light and shade Music Sense the larger space outside Music When you are ready You can draw this meditation to a close Music Music Music Music Music Music Music Music Music Music

Reviews

If you're looking for a meditation that will instantly quiet the mind and relaxes the body, this is it!

Wonderful!! This a a great meditation anytime but especially helpful to relieve stress. The music throughout and extending after the guidance finished was a real plus.

Feel it and let it be there... I managed it, with your gentle and supportive accompanying.
Thank you for this. 🙏

Your voice and the statements helped me achieve a new level of relaxation.

Loved it, really needed this moment to be present with my feelings. Thank you 💚