Be Present

Be with what is here ~ Be with what is now ~ Be in a curious open relationship with the reality of this moment unfolding.

Transcript

Gathering yourself into a strong posture of balance and dignity now.

Feet firmly settled on the ground,

Head straight and chin tucked,

Elongating through the back of the neck,

Imagining holding up the sky with the crown of your head.

Dropping the eyelids,

Softening the eyes behind,

Softening and settling the eyes in this sweet darkness of the body in stillness.

Breathing into a relaxed belly with no holding,

Receiving the breath fully,

Expanding the belly as the diaphragm moves down to allow a long,

Full breath.

And holding the breath for a fraction of a second,

Then letting go of the breath slowly and calmly.

Breathing in,

Feeling the belly rise on the inhalation,

Holding a bit and letting the exhale come smoothly.

Feeling the deep belly breath now,

Here,

Now,

Abiding here with each breath,

Feeling the body rise and fall with the breath in and out with awareness of the receiving and the letting go.

And now,

Just allowing the breath to be effortless,

Effortless breath,

Letting go on the exhalations,

Breathing into this new breath,

This re-arrival,

And then this new release,

And so re-arrive and release.

And dropping awareness now down,

Under-thinking into this moment,

Into now,

Just how it presents itself to our senses.

Now,

Hearing whatever sounds there are to hear,

Whatever sounds meet the ear,

Just hearing and not making any judgments about whether the sound is pleasant,

Unpleasant,

Or neutral.

Just hearing and being fully with hearing this moment as my voice becomes silent.

That is how it feels like being at home.

And releasing awareness of the hearing experience and on the next inhalation,

Bringing your awareness to your body sitting here.

What is here?

What do you feel in the body generally?

Feel and notice where the awareness settles freely in the body and wherever it lands,

Not making any judgments about what you feel or where the awareness has landed in the body.

Now,

Bringing full awareness to feeling the feet.

What is here to feel in the feet?

Tingling,

Temperature,

Just noticing.

And feeling the legs.

What is here to feel in the legs?

Tension,

Tightness,

Holding.

A sense of freedom,

Just noticing.

Feeling the buttocks on the cushion or the chair.

What is here to feel?

Just noticing.

Feeling the groin area.

What is here?

Just noticing.

Being aware.

Feeling the belly.

Noticing.

Hunger.

Fullness.

Sensations.

What is here?

Just noticing.

Feeling the chest and the lungs breathing,

Keeping you alive in this moment.

Feeling,

Releasing oxygen and energy,

Moment to moment.

The chest softly undulating to the breath.

Feeling the lungs feeling this breath.

Feeling the heart beating the beautiful rhythm of your unique life.

Touching this moment of rhythm and life from the inside and contact this very moment of your life through the heartbeat.

And now,

Here,

Now,

Moving your awareness up to the shoulders and feeling them from the inside and releasing them from any burdens,

Dropping any holding and letting go,

Allowing the shoulders to fully relax.

And now,

Here,

Now,

And now,

Attending to the face and feeling the face smooth and soften,

The cheeks,

The nose,

The contours of the eyes.

And looking now behind closed lids,

Looking up to the place between the brows and focusing this very moment,

Seeing,

Feeling,

Hearing this very moment.

And now,

Here,

Now,

Looking into the mind and allowing a memory of happiness to float into the mind's eye.

Recall this moment.

Recall the people,

The scene,

The event.

See this happy moment.

Let it form an image and emotion in the body.

Notice how the heart feels.

Notice as a small smile forms on your lips.

Notice how the face brightens.

Notice the warmth that happiness brings to the heart and face and belly.

Hold this feeling close.

Enter it with all your being.

Allow the feelings of happiness to move from your smile over your face and from your heart over your entire upper body and down your back and legs with a glistening glow flowing over your entire being.

This is how the body experiences happiness.

This is your experience.

This is the happiness potential inside your heart.

As you resonate with this warm glow,

You are contacting your ability to conjure and hold happiness in your life.

This moment,

This breath,

Let me breathe in happiness.

Being present with all,

Wakeful to this moment,

Alive and happy in the body,

Mind and heart.

In a moment you will hear the bell to end this practice of being present.

This is how you experience happiness.

This is how you experience happiness.

This is how you experience happiness.

This is how you experience happiness.

This is how you experience happiness.

Reviews

Loved the practice. Thank you 🙏

Smiling. Happy. Warm.

Sooo helpful!! Thank you very much for this wonderful experience. I will definitely try this again. Namaste! 💜🙏

soothing voice, great pace. bell was soft, not jarring. thank you!

Just what I needed to get me out of my head and into the moment.

Got lost loved it

Perfect for realizing the potential for happiness...thank you.

The Right words at the Right moment... thank you for sharing your gift and healing my being... 💜🕊

I used this meditation this morning when teaching a yoga class and it was perfect. Thank you for sharing!

absolutely amazing!
This guidance made me feel in contact with my whole body. I felt the energy of happiness flow trough me.
thank you!

I appreciated this gently guided, grounding practice. Wonderful voice and pace. Thank you and namaste.

Thank you! I really enjoyed this. Not as much quiet as I usually look for, but the focus on listening and then noticing each part of the body was helpful.

Beautiful meditation with good intervals if voice guidance and quiet for application. Awesome start to the day. Gratitude!

Really enjoyed this mindfulness practice. Began with sound awareness, moved to body awareness, and finished with mind awareness.

Very nice. Calm voice, soft music.

Absolutely beautiful. Will definitely use it again. Very inspiring. Thank you.
Joanne Kini

Beautiful. Soothing. Brings us back to Now. Highly recommend. Namaste, Lori.

I love this meditation. I can really stay focused in the practice and feel very mellow by the end.

Really nice meditation for present moment awareness and mindfulness.