The Present Moment Meditation

In this gentle meditation, Lindsay will guide you on focusing on the here and the now bringing you back to the present moment. This Present Moment meditation offers a five-minute guided track with a soothing music background. If you notice your mind wandering, which it will, or you hear your inner voice offering commentary, you will gently shift your focus back to your breath.

Transcript

Hello there,

Welcome to the present moment.

My name is Lindsay and I will be guiding you on this meditation.

Take a moment to make yourself comfortable wherever you are.

Head over heart,

Heart over pelvis,

Allowing the spine to lengthen,

But also allowing for comfort.

Once you've reached a place of stillness,

Begin to deepen your breath.

For the first few breaths of this meditation,

We'll inhale through the nostrils and out through the lips.

Big,

Gentle inhale,

Slowly feeling the cool air at the base of the nostrils.

Before you exhale,

Maybe sighing,

Letting it go.

One more time,

Inhale,

Notice the breath,

Notice the pause right before the exhale,

And big,

Big,

Big exhale,

Sigh,

Letting it all go.

Gently closing the lips at this time,

Breathing in and out through the nostrils.

Let your breath be a reminder of just how powerful you are.

You are taking one thing and within seconds making it something so completely different.

If a thought enters the mind,

Place no judgment.

Gently give it gratitude,

But say to it that it is not the time,

And let it go,

Returning back to the breath.

Whatever happened before this meditation and whatever might happen afterwards is no concern right now.

You are in the here and in the now,

Noticing this breath.

And then this one.

And this one.

Seeing the air around you,

How the air feels at the base of the nostrils,

On the inhales,

The coolness,

Maybe even a slight tickle.

Notice on the exhales the change of the breath,

The warmth your body has created.

Breathing the breath like ocean waves,

The inhale the waves pulling back from the shoreline,

And on the exhale the energy created,

The flush of breath leaving the body like the waves returning.

The here,

The now,

Giving gratitude for this present moment.

Slowly beginning to notice the fingers and the toes,

Adding subtle movements here,

Allowing the lips to separate,

Inhaling through the nostrils,

Deeply filling the lungs,

And on the exhale letting the breath out through the mouth.

One more time,

Big,

Big inhale,

With a big sigh,

Exhale letting it all go.

And in your own time,

Whenever you are ready,

Gently opening the eyes.

Thank you for meditating with me today.

Reviews

Centering and calming 🙏

It was great!

A short but super effective meditation to bring you back to the present moment. Definitely bookmarking it to use again!