Here now meditation by Tarika Lovegarden.
Always find a comfortable position so that you feel supported and relaxed.
I invite you to come into this moment.
Here now.
Simply by noticing whatever is happening right now.
Look around the room.
Your eyes like windows,
Soft,
Receptive.
As you close your eyes now,
Your awareness is naturally turning inward.
Listening to the sounds of this music,
My voice guiding you.
There may be other sounds around you.
As you continue to listen,
Feel your body.
Feeling the support of the pillows or the chair.
The softness or firmness.
Feeling the warmth or coolness in the room.
Coming present to whatever you're experiencing.
As you feel your body,
Your awareness is deepening.
Notice if you feel tension,
Tightness,
Perhaps a feeling of stress or a mixture of sensations.
Simply feeling your body as it is.
Right now.
Without trying to change anything.
Feeling present to the feeling of your body,
Moment to moment,
Is here now.
Feeling the gentle rhythm of your breathing.
Breathing in,
Feeling your chest expand,
Bringing in new energy,
New life.
Breathing out,
Relaxing,
Releasing tension or stress.
Breathing in,
Expanding,
Feeling the breath revitalizing you.
Breathing out.
Softening.
Swaying go.
Relaxing more deeply.
Noticing how simply by becoming aware of your body,
Your breathing,
You're naturally coming into the moment.
Here now.
Place one or both hands on the center of your chest.
Touching your heart with sensitivity and care.
Your awareness is expanding.
Your senses are opening.
Feeling more perceptive to what's happening around you and within.
In the presence of this moment,
Your senses are opening inward.
As you listen.
Believe the gentle waves of this music inside.
Listening to these sounds from your heart with your whole body.
My words.
The silence is in between.
Touching you deep inside.
Listening in this way.
You are here now.
Present to the sounds.
Feeling deeply.
How does your heart feel in this moment?
You may feel relaxed.
Warm.
A soft,
Tender feeling.
And at the same time,
Alert.
Receiving this experience of being present.
As your deeper nature is revealed to you in this moment.
Receiving this blessing.
Deep within your heart.
The richness of being here now.
Taking your time to savor this experience.
Noticing.
What does being present to this moment give you?
Being here now is your essential nature.
Feel to you anytime,
Anywhere.
Your power is here.
You You
