In this meditation we're going to focus on the now and practice being in the present.
Over time we'll find it easier and easier to be in the present and our time in the present will expand from a few seconds here and there to a few minutes here and there to a few hours here and there.
We just keep expanding and expanding.
When we're fully in the present we're not spending any time in the past which no longer exists and neither are we spending any time in the future which also doesn't exist and we're also not expending energy worrying about things that are coming up and all our energy is focused in the here and now.
This hones the mind,
This brings clarity to oneself and we can make decisions quickly,
Make the best choices for ourselves and others,
Be of service to ourselves and others more easily and be more focused.
Then sit down or lay down and close your eyes and let's be present together and in this moment it'll just be you and me with nothing else happening in this present moment.
There is nothing for you to do.
There are no bills to pay,
No emails to respond to,
No children or family members to take care of.
There is just this moment where you're alive and you're breathing and that's all that's happening.
What we want to do is notice things within our body and our environment to help us stay present.
For example,
What sensations do you feel on your body right now?
Maybe you're feeling your shirt or your pants on your skin,
Maybe there's an itch like repositioning your body so that it's more comfortable,
Maybe you feel something on your face.
It is through our bodies that we become present.
Becoming present is not in our minds,
Then we get stuck.
Being present is in our bodies and in our environment.
So now let's focus on our environment.
What do you hear from your environment,
Aside from my voice,
But just in your room?
Do you hear the sound of the heater or the AC or the fan blowing?
Do you hear anything from outside of your room,
The traffic outside,
Birds,
An airplane passing by?
It's quiet here when we get unattached from our story,
All the shit-do's,
Must-do's,
Have-to-do's,
All the expectations people have of us that society has of us and expectations that we have on others and society.
Notice your breath and as you exhale you can feel your breath on your skin.
Notice any other sensations from your body that may have.
This is at its core what life is like.
It's peaceful.
There's nothing to do,
No one to be,
Nothing to aspire to,
No ambitions,
No planning,
Just relaxing.
If you practice this every day you will notice your mind getting quieter and quieter,
Your emotions becoming quieter and quieter.
You'll feel more zen-like and you'll build inner peace within you.
We're approaching the end of our time together but I invite you to continue a little while longer if you can.
Just be in silence and just be within your body.
Thank you for listening.
Take care.
