Calm Presence

The purpose of this guided meditation is to help you pause and shift momentarily, from doing mode into being mode, and help you to tune into and experience peace and calm in this gift of the present moment.

We begin by noticing the breath as it is before deepening the inhale and extending the exhale while settling into the present moment. You'll then open your awareness up to sensations in the body as it's seated here and the sounds around you, allowing them to bring you deeper into the present moment. Lastly, you'll spend several moments resting in quiet awareness before checking in again with how you're feeling and re-engaging with your day.

Music: Relaxing Moment by Liborio Conti

Transcript

Hi,

And welcome to this meditation practice.

Come into a comfortable position,

Either seated or lying down.

Keep your spine in straight alignment,

Your chin in a neutral position.

Roll your shoulders slightly back to open up your chest and allow your shoulders to drop away from the ears.

You can keep your hands either in your lap or at your sides.

And when you're ready,

Let your eyes drift closed or choose a spot in the room where you can gently rest your gaze.

And begin to notice your breath as it flows into your body and out again.

Notice where you can feel the breath the most.

Maybe that's at the nostrils,

The throat,

Or the chest or the belly.

Simply breathe naturally here and allow yourself to settle in.

Take a moment to welcome yourself to this practice and notice how you're feeling.

Begin to notice what it feels like just to be still,

Imagining that every out breath settles you deeper into your position and slows you down.

Now,

Without straining,

See if you can breathe in just a little deeper and breathe out just a little longer,

Making your exhale a little longer than your inhale,

Expanding your breathing and slowing down your body naturally.

For the next few moments,

Lay down your problems,

Stresses,

And worries.

Take in every last drop of calm with each in breath.

Everything will be okay and you are safe.

This is the only thing you need to focus on at this very moment.

Notice your body seated here in the sounds around you and welcome them as they bring you deeper into the present moment.

Allow your body to sink more deeply into the surface beneath you and feel it supporting you in this space.

If you notice thoughts coming into your awareness,

This is okay,

It's perfectly normal.

Acknowledge your thoughts and let them pass,

Watching them like a movie as they pass through your consciousness or noticing them as clouds moving across the sky of your mind.

Breathe in peace,

Grace,

And acceptance,

Exhaling worry,

Fear,

And negativity.

Our natural state of being is relaxed and calm.

And now that you've taken this time to rest in the present moment,

Check in with how you're feeling.

Maybe you notice that you are more relaxed.

And if not,

That's okay.

It can take practice.

And the good news is you can return to this practice as often as you need.

You can handle anything that comes your way.

Trust in your power and walk confidently through the rest of this day.

Now bring your awareness back to the space around you.

Notice the points of contact between your body and the surface beneath you.

Take a deep breath in and exhale fully.

And when you're ready,

You can gently open your eyes.

Thank you so much for joining me in this practice today.

Have a beautiful day.

Namaste.