Our presence is the most valuable thing we can give to others and to ourselves.
But as a culture and simply as part of being human,
We all struggle to stay focused on the present,
On the people,
The tasks or the experiences right in front of us.
We are overwhelmed with information and distractions and a seemingly endless number of obligations,
Achievements and worries that cause the mind to get stuck in overdrive and as a result we miss out on the present.
This manic way of living means we frequently lose out on valuable connections or communication,
Feel flustered and scattered all the time and later regret not taking full advantage of quality time with loved ones or we complete a task poorly or simply we don't enjoy the life around us.
This meditation will help you harness your mind to come into the present,
Create an anchor to help you keep coming back to the present and learn to call yourself into being present in any moment,
Anywhere.
Let's begin by finding a comfortable seated position in a chair,
Couch,
On the floor.
Just make yourself comfortable and make sure that you're sitting up tall so you don't fall asleep.
We start this meditation with our eyes open.
Wherever you are simply stop and look around you with a little bit more attention to the details.
Really take in your surroundings.
Notice the colors,
The shadows,
The light,
The textures.
Maybe notice something you've never noticed before in a familiar place.
Now close your eyes,
Take a deep breath in and an open mouth exhale.
Feel all the places where your body is touching the support below you.
Take another big breath in and a long sigh of an exhale.
Let yourself sink into where you are a little bit more fully.
Begin to notice the sounds around you.
Start by listening to the sounds far away from you.
Now listen to the sounds a little bit closer to you.
And finally listen to the sounds inside of you.
Listen to your heartbeat,
Your breath.
Take another big inhale and another long slow exhale.
Stay aware of your breath but also notice the sensations of your body.
The sounds all around you.
The temperature around you.
And then back to your breath.
Inhaling,
Feeling the belly lift,
Exhaling feeling the belly drop.
Inhaling feel the ribs expand.
Exhale,
Feel them relax.
Becoming more aware of what's happening within and around you right now in this moment.
Continuing to use your breath to anchor you into this moment.
The mind will wander to many thoughts.
No problem.
That's just what the mind does.
Rather than battle it,
Congratulate yourself every time you notice the mind wandering to thoughts of the future or the past or your to do list.
Congratulate yourself for noticing because only by noticing can we change our behavior and call ourselves back to being present.
Congratulate yourself and take another big deep in-breath of this moment right now.
Feel your hands and your arms.
Feel your spine and shoulders.
Keep your eyes closed but just move your spine and shoulders around in a way that feels good.
Being present doesn't mean you have to sit like a statue.
It simply means noticing,
Paying attention to what you feel in this moment,
Being present to it.
And this allows you to be responsive rather than just reactive.
Your awareness in this moment creates more space in this moment.
Space and time to choose how you want to respond to the sensations and the stimulus arising.
Find another deep breath in.
Let it anchor you,
Ground you into this moment,
Into the sensations and the sounds of this moment.
Being more and more aware of what's happening right now within and around you.
Your breath and body,
They only live in the now.
Not in the future,
Not in the past.
They're your anchor to the present moment.
Feel the breath pulsating through your body once again.
Feel your heartbeat.
And as you feel your heartbeat,
Remember what matters most to your heart.
Place your hands over your heart and feel your values in your heart.
At any time,
You can call yourself present and connect to what matters most to you by taking three deep breaths into your heart and taking in your sensations and surrounding a little more fully.
It only takes a minute.
Imagine yourself doing this in various situations in your life.
Be yourself maybe in a particularly stressful situation,
Frantic,
Distracted.
Visualize yourself just pausing right in the middle of it and taking three deep breaths into your heart and calling yourself present.
You can do this in your life with your eyes open in the middle of the day,
In the middle of any situation.
You can do it more quietly,
Privately with your eyes closed and drop deeper into this endless present moment.
Try this awareness with your eyes open now.
Slowly again,
Letting your eyes open.
Look around you and take a few deep breaths into your heart as you do,
Remembering what matters most to you.
Keep this awareness going now all through your day and notice how much more calm,
Productive and enjoying your life you are.
