Hello and welcome to this meditation to help you fully immerse into the power of now.
My name is Juana and I am so delighted to be right here with you.
If you haven't done so already,
Find yourself a posture that allows your breath to flow smoothly without any constrictions.
With your spine nice and elongated in a seated or laying position,
Rest your hands softly on your lap or by your side.
Focus on one point directly in front of you and allow your eyes to gradually grow heavy as you little by little close them.
Take this quiet opportunity to tune into what is going on inside of you.
Ask yourself if you can find a little more comfort and ease in your body.
Is your jaw clenched?
Can you relax it more?
Perhaps you can drop your shoulders a bit.
What is it you need right now to unwind even deeper?
Listen and allow.
Place your attention on the physical sensations of your breathing.
Can you breathe in an easier and more calming way?
Do so now.
Notice the air expanding your lungs on every inhale and contracting back down on every exhale.
Visualize this in your mind's eye for a few breaths,
The expansion on every in and the contraction on every out.
Like a sine wave or heart monitor going up and down,
Up and down.
Gentle breaths in and gentle breaths out.
Nice and easy.
Let go of any thoughts that have absolutely nothing to do with where you are now.
Any planning,
Ruminating,
Mind wandering.
Let it burst and then allow it to pass.
For many of us,
Relaxing into the here and now is very difficult.
It has been so deeply ingrained in us to always be doing something.
Our self-worth is tied to our accomplishments,
To our busyness,
To getting stuff done.
But remember that we are not human doings,
But rather human beings.
So give yourself the gift of simply being here.
Settle into the stillness within.
Grow your awareness of the breath,
Following the length and depth of each inhale and each exhale.
Going in and out,
In and out,
Over and over and over again.
You cannot find the moment by seeking it,
Because it's nowhere to be found but right where you are.
You need to merely stop escaping it.
As Eckhart Tolle so wisely put it,
Most humans are never fully present in the now,
Because unconsciously they believe that the next moment must be more important than this one.
But then you miss your whole life,
Which is never not now.
Indeed,
Many of us walk around in our day to day believing the next moment is more important than the one we are currently in.
On a deep subconscious level,
We simply do not feel safe being where we are,
Which explains much of our anxiety and stress.
When we learn to fully step into and honor the now,
Our discontent and struggles disappear and we create space for joy and ease.
Every action,
No matter how small,
Is infused with tender love and care.
But in order to reach this place,
We must feel safe enough to surrender,
To know that the world won't fall apart,
If we're not on high alert,
Trying to control everything and be everywhere all at once.
You get the gist.
We must trust in life to take care of us,
In the same way we trust in our breath to keep coming,
Our hearts to keep beating,
The earth to keep spinning,
And the rain to keep falling.
Saying yes to living more presently is really an act of self love.
Deeply breathe that knowing in,
Bring a soft smile to your lips as you silently repeat to yourself,
I am safe and secure,
It is safe to be here,
I let go of needing to be elsewhere but here,
I am grateful for this very moment,
Each and every breath brings me peace,
The perfect time is always right now,
And so it is.
Allow your breath and body to anchor you back to the safe harbor of the present,
Any time the seas of life get too rough for you.
Before we part ways,
Let's take one last big breath in together,
And let it all out with a nice audible sigh,
Welcoming in all that this beautiful now has to offer.
Shift your focus from inward to outward,
Awaken your fingers,
Your toes,
Rotate your shoulders,
Move your neck,
And gently open your eyes,
Reacquainting with your surroundings,
Seeing them as if for the first time.
Thank you so much for joining me,
Return to this meditation any time you need to feel safe,
Centered,
And calm.
Do share this practice with a friend if you feel so inspired.
As always,
Let me know how your journey went,
And any insights you may have received.
I love hearing from you,
And of course,
Follow along for more to come.
