Hello,
My name is Gabriella and this is a meditation practice for presence.
Life can really get in the way of us living in the here and now.
We have our commitments such as our work in the day,
Family commitments,
Entertainment and so much distraction with social media.
Our thoughts are either in a not too distant future causing us anxiety and worry or trapped in cycles of memories of the past of what could have been and what we would like to change.
But as all the ancient great masters say when we are in this moment,
This now moment,
Everything and all is well.
So this meditation is designed to help you come back to the here and now.
You can practice this meditation either lying down in a comfortable position in Shavasana pose or seated either on a chair with your feet,
The soles of your feet touching the earth or in cross-legged pose with a straight spine.
And if you're now in position I invite you to close down your eyes.
Simply breathe here for a few breaths,
Allowing gratitude to wash over your whole being for sitting in this practice and committing to coming back to presence.
When we are present we are connected with our true self.
We are connected with the essence of our being and it is something that we benefit from when we can find the time to sit in meditation like this more regularly.
We're going to do a breathing exercise together for about five minutes or so and it involves with your eyes closed,
Breathing through the nose and breathing out through the nose.
And we're going to recite the mantra I am here now right here.
And in terms of the breath we breathe on each word so it's inhale for I,
Exhale for I am,
Inhale for here,
Exhale for now,
Inhale for right,
Exhale for now.
Inhale for I,
Exhale for am,
Inhale for here,
Exhale for now,
Inhale for right,
Exhale for here.
Inhaling through the nose,
Exhaling through the nose,
Inhaling through the nose,
Exhaling through the nose,
And so on.
We're going to do this for approximately five minutes.
I am here now,
Right here.
Inhaling through the nose,
Exhaling through the nose.
I am here now,
Right here.
Exhale for here.
Exhale for here.
Exhale for here.
Exhale for here.
Exhale for here.
Exhale for here.
I am here now,
Right here.
Exhale for here.
I am here now,
Right here.
Coming up to our final minute.
Allowing all our thoughts to melt away.
Dropping into the present moment.
The only moment,
Right here.
And releasing the mantra,
I'd like you to visualize golden sunshine rays traveling down through the top of your head on the inhale through your nose all the way down your spine to your sitting bones and exhaling from your sitting bones up and out your nose.
If you're quite a visual person,
You'll be able to imagine this light traveling down through the central column of your spinal cord,
Your spinal system,
All the way down to your sitting bone.
And allowing the energy to pass up from the sitting bone and out through the nose.
Another excellent tool for becoming present is to be grounded.
And so this exercise helps us draw the attention away from the head,
Away from our thoughts and come down into the body.
So inhaling through the top of the head,
All the way down to our roots and then exhaling out through the nose.
So you can visualize and imagine this healing golden light is traveling down through your central nervous system all the way down your spine to your root anchoring into your sitting position,
Anchoring into the earth below you.
And as you exhale,
You're releasing any excess energy,
You're releasing any stagnancy,
You're releasing any oxygen,
Anything that wants to leave now.
So it's becoming a kind of circuit of light,
Inhaling down through the body and exhaling out through the nose.
And we'll do that for about a minute.
I'd like you to imagine that this beautiful golden light is purifying the cells of your body as it's traveling down to your root,
It's cleansing and activating your chakra system down the central column of your body,
The sushumna channel.
And it's filling up your body with high frequency light and love.
Just imagining that golden energy is filling up all the cells of your body.
And releasing that visualization,
We're going to do another breathing exercise that I often incorporate into the end of my yoga nidra practice,
Which is about counting down the breath.
We're going to start with the number 21 today.
And it goes like this.
Inhaling for the count of 21,
Exhaling for the count of 21.
Inhaling for the count of 20,
Exhaling for the count of 20.
If you finish before my count,
You can start from the beginning again.
If you lose your way as you go,
You can start from the beginning again.
Inhaling 21,
Exhaling 21.
Inhaling 20,
Exhaling 20,
And so on.
Exhaling 21.
And that concludes the breath.
Just take a moment to feel your body,
To notice what vibrations that you feel,
Any sensations of heat or cold,
Any areas of tension or lightness.
All is perfect.
And when you're ready,
You can open your eyes.
This is a wonderful,
Quick and easy practice to come back to when you feel yourself stuck in the cycles of thoughts,
The patterns of anxiety and worry.
Simple practice that when practiced every day can really aid you in living from that present moment state of awareness.
Sending you all so much love.
If you enjoyed this meditation,
Do follow my page for more updates and live events.
Thank you.
Namaste.
