Do not listen to this recording while driving or if you are operating machinery.
Only listen when you can safely relax and are able to get as comfortable as possible.
Hi,
My name is Robert Aceves and I welcome you to this mini meditation to focus your attention and reconnect with the present.
This meditation is designed for you to practice whenever you need to focus your attention and reconnect with the present.
I'm going to ask you to get into a comfortable position in a quiet place and close your eyes.
With your eyes closed,
I'm going to ask you to observe how are you feeling right now.
What are you thinking?
What sensations are there in your body?
Where is your attention?
Are you worried about something?
Is there any physical or mental tension?
And that's it.
And now,
I'm going to ask you to let go of all that and empty your mind of any images,
Thoughts,
Or ideas.
And gently bring all your attention to your breath.
Feeling the air entering your body and the air leaving your body.
And that's it.
And now,
Take a deep breath in.
Hold the air for a second.
And release the air.
That's it.
Once again,
Take a deep breath in.
And again,
Hold the air for a second.
And release the air.
Perfect.
Once again,
Take a deep breath in.
Hold the breath for a second.
And exhale,
Releasing the air slowly.
That's it.
And now,
Just breathe naturally and feel the present.
Feel this moment.
And that's it.
And now,
I'm going to ask you to think about what you're grateful for in your life.
You can think of things as simple as the fact that you can hear my voice right now.
Or the fact that you can breathe,
Which means that you're still alive.
That's it.
And now,
Little by little,
You're going to open your eyes.
And you're going to observe five objects that are around you.
And I want you to see the colors of these objects,
The shapes,
And the size.
That's it.
And now,
I'm going to ask you to touch four things that are within your reach,
Feeling the texture of those objects.
Are they smooth,
Rough,
Hot,
Cold?
And notice what it feels like to touch those four objects.
That's it.
And now,
You're going to hear three sounds that are around you or nearby.
That's it.
And now,
I'm going to ask you to smell two smells that are near you.
What do you smell?
Great.
And finally,
You're going to taste the present moment.
What does it taste like?
And if you have something you can eat right now,
Put it in your mouth and try it.
What does it taste like?
That's it.
Thank you so much for listening.
You can now return to your daily activities and I recommend that you practice this meditation every time you feel scattered to bring your attention to the present.
Again,
Thank you so much for listening and I'll see you next time.
