10-Minute Practice Of Presence

This 10-minute practice of presence – or fusho, as it is known in Japanese – can be practised in any of the four Zen meditation postures: seated (zazen), standing, lying down, or walking.

This was recorded on outdoors on December 24, 2019 in Chiclana, Southern Spain, so there are some ambient external sounds.

Transcript

I invite you to take a few moments out of your day for the practice of presence.

Stop what you are doing and make a commitment right now to just be.

And then there are four postures of meditation.

Standing,

Sitting,

Walking and lying down.

Please adopt whichever of these four postures is appropriate for you right now.

Ensuring that you are relaxed and yet alert.

Aware of what you can sense around you and within.

Become steady and effortlessly focused.

Allowing all of your senses to register.

But with no necessity to react or respond.

It helps to allow your gaze to lower yet remain expansive.

Please do that now if it's easier to close your eyes.

And that is so available to you.

Becoming aware of the sensation of the breath.

Simple effortless automatic breath.

Entering the nostrils.

And journeying into the lowest place in your body that you can feel the breath.

Without manipulating or becoming mechanical in any way.

Just observing.

Being breathed by air pressure.

And the spontaneous natural functions of the body.

Allowing yourself to feel.

Allowing yourself to feel in different parts of the body.

And in all parts of the body.

Without wishing anything was any different.

Allowing sounds to alight on the body.

As mere vibrations from distant sources.

And from closer by.

Wherever these sound waves are coming from.

There's nothing to do but just notice.

And now it's time to go back to both being and doing in the world.

And gently becoming aware of your physical presence.

In your environment.

And starting to move a little bit.

Back into the world.

And when you're ready allowing your gaze to lift.

Maintaining this quality of presence with you.

In your quiet times.

And in your busy times.

The ability to be present is always,

Always with you.

In gassho.

Namaste.

Reviews

Great. very Gentle and soothing. I will check out all your materdial. Have a great day!

very empowering meditation thank you. felt very grounded after doing this