A Simple Practice - There Is More In This Moment

This technique invites you to connect with the richness of the present moment, allowing you to settle and enjoy. By focusing on what's here now, you can help your nervous system stay in a calm and relaxed state (Healthy Parasympathetic). Regularly using this technique means more "mindfulness situps," allowing you to build resilience and a stronger connection to the present.

If you enjoyed this technique, you might also find these helpful:
A Simple Practice - I Am Noticing
A Simple Practice - A New Friend Poem

Everyday Mindfulness - Less Stress, More You.

Transcript

Hello. I know firsthand how challenging an active mind can be when we stop to be mindful. So occasionally I like to give it little challenges, Just like we do in this technique, Where we ask, What is there more of in this moment? So let's begin. Allow your body to get comfortable. Close down your eyes if that feels good or find a nice gentle gaze. We can use our eyes and our sight to help us with this technique if we wish. Take a couple of deep breaths in and out through the nose just to anchor us a little bit more to the present moment. There is always safety here in the present moment and our breath is an ever-present anchor. Beautiful. Now let's challenge the mind. What is there more of in this moment? So allow it to acknowledge the sounds outside and then ask it, What is there more of in this moment? Maybe it's where your clothes touch your neck. And what is there more of in this moment? Every time it identifies something that's true in this present moment, Ask it to find something new, Something that there is more of. Perhaps it's a thought that crossed the mind, A different sound. If your eyes are open, Perhaps it's something else you can see or something you can feel. We are ever-changing beings so there is always more of in this moment and that's your brain's task. And as it gets distracted and wants to tell you stories about what it's found, Just ask it, What is there more of in this moment? And set it back on its quest. For example, We might notice that our knee is twinging and a little sore and it might start saying, Oh, I need to sort that. We just stop and pause and with no judgment, Only kindness say, Okay, But what is there more of in this moment? And then perhaps we notice how calm and relaxed our shoulders feel or the soothing rhythm of our heartbeat. And we can just ebb and flow from one thing to the next, The uncomfortable to the pleasurable, Just asking, What is there more of in this moment? Beautiful. Let's do this for 30 seconds more. What is there more of in this moment? Amazing. Well done to you and to your mind for exploring this present moment in such beautiful detail. Thank you so much for joining me and I hope to see you explore some of the other simple techniques I share here on Insight Timer very soon. Take care. Bye.

Reviews

Hi Sam. I haven't seen you on a live lately. Hope you are doing well.

This is an effective technique and goes beyond just the attention to breath. It really helps keep the wandering at bay. Thank you!