Welcome to this practice for finding true connection to the present moment.
We'll work on creating a connection to something in our environment that can be used as a focal point when our thoughts pull us out of the moment.
So oftentimes the mind can be so busy that we don't even recognize that we're so caught up in thought.
With this practice,
We'll really work on keeping ourselves in the moment.
To begin,
You can find a comfortable seated position.
Settling into your space,
Moving or stretching in any way that is needed.
Just until you naturally flow into a state of stillness.
Take a moment to recognize this time to be present.
You have nowhere to go and nothing else to do but to just be here.
Maybe take a deep breath in.
Really feeling the belly expand and exhale,
Letting all the air out.
Once you feel settled,
Allow your eyes to wander around the room.
Taking in your surroundings,
Noticing any objects or colors that may stand out.
And maybe taking note of how close or far things are in relation to you.
Noticing the surface that you're seated on,
Maybe it's a couch or a cushion.
But just take it all in.
What you are viewing right now is the present moment.
Really allow your surroundings to sink in.
Now begin to shift your gaze directly in front of you.
Being sure to keep the head and the neck straight and just find a focal point that you land on.
Continue to keep your eyes on this point or this object.
Gently allow the gaze to soften as you slowly close your eyes,
If that's comfortable for you.
Now with your eyes closed,
See if you can bring this vision of your surroundings back.
Can you recall what objects or colors are around?
Maybe you can recall where they're placed.
Just beginning to see the present moment,
Even with your eyes closed.
And each time a thought tries to shift this focus,
Gently bring your attention back to an aspect of the present.
Maybe it's the vision of that focal point where you left off on.
Or maybe it's the feeling of the couch or the cushion beneath you.
It can even be a sound that you hear,
Maybe the wind blowing outside.
Just whatever you can easily identify and focus on in this moment.
We can always use our environment to help us return to the here and now.
And if it helps to bring you back to the moment,
Each time you catch yourself being pulled into a thought,
You can silently repeat the following phrase,
I am here,
As you gently bring the focus back to an aspect of the environment.
So continue this practice for another few moments,
Gently noticing when you've been pulled into a thought.
And just shifting that focus back to something that you recall from the environment or a sound that you may be hearing.
You.
Remember to be gentle.
There's no need to judge the mind.
Just acknowledge when you've been pulled into a thought.
And gently find that aspect of the present moment that you can easily connect to.
So wherever you're at at this time,
Continue to focus on that object,
That color or that sound.
And take a full deep breath in as if you're breathing directly into this moment.
And letting all of the air out.
Now allowing your breath to return to its natural flow.
As we begin to let go of this practice,
Remember that you can always connect to the present moment just through your environment.
So you can gently open your eyes whenever it feels right for you.
And once again,
Take in your surroundings.
Let your eyes wander around the room,
Noticing objects and colors.
And recognize again that what you are viewing is the present moment.
So show some gratitude towards this moment.
And gratitude towards yourself for taking time out of your day to practice.
Thank you so much for joining me.
