Welcome to Making Meditation Mainstream 10-Minute Meditations.
My name is Henry.
The meditation theme for today is Be Here Now,
Become Present.
When we stop to really think about it,
The past is gone.
It no longer exists.
It can't exist.
It has already happened.
So too the future.
Tomorrow,
Next week,
That thing to worry about,
It's not here yet.
And our efforts focused on yesterday or last week,
Or tomorrow or next week,
Distract us from being aware of the present moment.
The place we are right now.
How you are right now.
Be curious and pay attention.
As we meditate,
Remind ourselves to anchor to right now.
And as the past creeps up on us,
And the future concerns arise,
Just note that.
This is the mind's trick of time,
And come back to right now.
Now get yourself settled,
As we will now begin the meditation sequence.
Take a moment now to just settle and relax.
Close your eyes.
Together let's take three breaths.
And on each exhale,
Allow yourself to relax more and more.
Bring yourself into the present moment.
Allow the past to be the past,
And the future to be the future.
You are safe,
In this moment,
Right now.
And to let everything else go for this moment.
Place your attention on the top of your head,
And allow a deep sense of relaxation to cascade slowly down onto your face.
Feel your eyes become heavy.
Release your jaw.
Soften your mouth,
And allow your tongue to sit comfortably on the roof of your mouth.
Allow your shoulders to fall away from your neck.
Completely relax your arms.
Release your stomach.
And feel your legs and feet become completely relaxed.
Now place your focus and attention upon the breath.
Watching the inhale and exhale of the breath.
Witnessing the rise and fall of the chest.
Should you have thoughts or distractions,
Just acknowledge them.
Allow them to drift slowly away,
And calmly return your attention back to the rise and fall of your chest.
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Take a moment now to contemplate the theme for today.
Thank you for joining Making Meditation Mainstream.
