Welcome,
And I hope that each one of you will come to find peace within yourself.
Today I'm going to talk about being in the present moment,
And this meditation is based on a live session I did a few weeks ago.
I have to say that in my 54 years of meditation,
That being in the present moment is something I'm really good at,
And I incorporate that into my meditations and into my day.
Too many people go through their day and never really see what's around them,
What's going on.
They never really hear what's around them.
They never really touch other people.
They never really see where they're at,
And they never really take the time to listen to the people around them.
Being in the present moment is a cornerstone of human well-being.
It's a state of consciousness where your attention is fully focused on what's happening right now.
And without being caught up in thoughts about the past or the future.
Being present allows for optimal performance and problem solving,
And it reduces distractions and enhances your concentration.
By focusing on the now,
We can alleviate anxiety about past mistakes or future uncertainties.
It fosters a deeper connection with oneself and the world,
Leading to greater self-awareness and empathy.
Being present helps us savor life's simple pleasures and find gratitude in everyday experiences.
Close your eyes now,
And let's start to get in touch with our breath.
It doesn't matter if you're standing,
Lying down,
Or sitting.
The only thing that matters when you meditate is that you are comfortable and alert.
Let's scan our body as we begin to relax.
Unfurl your brow and unclench your jaw.
Relax your neck and your shoulders,
Common places of tension in today's world.
Relax your arms and your hands,
And let go of any tension in your chest and belly.
Feel yourself getting heavier with each and every breath.
Relax your legs and your feet,
And as you begin to relax,
Let's focus even more on our breath.
Our breath is like a river as it flows in and flows out.
Just gently inhale and gently exhale,
And notice your breath as it flows in.
Maybe a cool sensation as it goes in through your nose,
Or the movement of your chest and belly as the breath flows in and then flows out.
All the while,
We're just breathing in and breathing out,
One breath at a time.
I'm going to pause here so you can just breathe and think,
And I'll be back in a minute.
Now just continue to follow your breath,
Breathing in and breathing out,
One breath at a time.
Deep breathing helps you focus on your breath,
Inhaling and exhaling,
And this simple practice can anchor you in the present moment.
Regular meditation cultivates mindfulness and allows you to observe your thoughts without judgment.
Engage your senses by focusing on what you see,
What you hear,
What you smell,
What you taste,
And what you touch.
This brings your attention to the present moment.
If you've listened to my morning meditation a la Michael,
You'll note that I engage with my senses before I get out of bed in the morning,
With smell and touch and hearing,
And that brings me to the present moment.
You can find the present moment more often by taking breaks from your screens and technology to help reduce distractions and increase your presence.
And then there's things like mindful movement.
If you incorporate activities like yoga,
Tai chi,
Or walking,
These promote mindfulness and body awareness.
Any one of my walking meditations is an example where you're walking and being in the present moment by really noticing the things that are around you,
The trees,
The squirrels,
The flowers,
The birds,
The pavement,
And the dogs.
Now I'm going to pause here again so you can breathe and think,
And I'll be back in a minute.
Immersing yourself in nature can help you connect with the present moment because you're appreciating all the beauty that's around you.
When your mind wanders,
Just gently bring it back to the present moment,
But without judgment.
And another thing that can help you be in the present moment is focusing on what you're grateful for,
And that shifts your attention to positive aspects of the present moment.
Starting your day with a clear intention to be present,
And that can help guide your focus throughout the day,
Like first thing in the morning.
Remember,
Being present is a skill that takes practice.
We're just breathing in and breathing out,
One breath at a time.
Now as you continue to breathe,
Bring your attention to your senses.
What do you hear?
What do you hear wherever you are in your room or house?
What sensations do you feel on your skin?
What smells are present?
Continue to focus on your breath,
And your body,
And your senses,
And allow yourself to be fully present in this moment.
Now as we come to a close,
Take a few deep breaths,
And when you're ready,
Open your eyes and come back into the room.
Wiggle your fingers and toes and stretch,
And feel how good it is to be alive,
How good it is to be in this moment,
In this moment,
And this moment is the only moment you can be sure of.
I've said it many times,
But forever is now.
You can find the present moment just breathing,
Breathing in and breathing out,
Just one breath at a time.
And again,
Just remember that this is just a starting point.
The more you practice mindfulness,
The more often you get in touch with your breath throughout the day,
The easier it will become to be present in your life,
And that will make all the difference.
I want to thank each and every one of you for taking time to join me in this moment.
Time is our most valuable commodity,
So I'm honored that you've invested some of that time with me.
I hope this has been a beneficial and calming session.
Till next time.
