Be Here Now

Listen to the sound of soft crashing waves on the shore as you listen to this practice. Take the time to bask in the present with Terri Cole guiding you to the path of clearing and releasing what does not belong so you can be here in the moment.

Transcript

Please find a comfortable place where you can sit or lie down now for the next 10 minutes or so.

Put up your do not disturb sign,

Get out your lavender oil or light a candle,

Grab a fuzzy blanket and let's begin.

Let's start by closing our eyes and taking a long,

Slow,

Deep breath in through your nose,

Filling your belly with air,

Expanding it as big as you can,

And when you can't breathe in anymore,

Exhale all of the air out through your nose,

Tightening your stomach to take the out breath all the way to the end.

Now breathe one more long,

Deep,

Slow breath in and release it all the way out.

And now you can bring your breath back to its normal rhythm and I want you to drop your attention inward.

Feel your chest rising and falling with the motion of your breath.

Feel the cool air going in your nose as you breathe in and the warm air as you breathe out.

Feel your shoulders relax.

Feel your face relax,

Your cheeks soften.

Allow your jaw to release.

You can put your tongue right behind your front teeth and this will immediately drop your jaw.

Intentionally relax your face.

Start to feel your arms getting heavier and sinking into this deep relaxation.

Allow your stomach to soften and relax.

Feel your legs getting heavier and heavier.

Allow your body to completely and totally melt into the chair or the bed that you're on.

Breathing out any extra tension,

Any pain,

Any constriction you might be feeling right now,

Whether it's in your mind or whether it's in your body.

Allow all of that to leave your body with your breath.

As you're lying in this relaxed state,

You might have thoughts that start to pop up into your mind.

Your mind might be busy whipping up future scenarios or focusing on scary headlines or new sound bites.

You might be thinking about how all of this is impacting you.

How it can or how it already is impacting your life.

You might be thinking about your health,

Your business,

Your kids,

Your schedule,

Your family,

Your community.

Maybe these thoughts are heavy with the worst case scenario.

I want you to see all of these thoughts inside your head.

Watch as they swirl around.

They're creating a tornado of worry,

Stress,

Anxiety,

Fear of the unknown.

Feel how powerful that tornado is,

How much energy it actually possesses.

Feel the movement,

The intensity.

All this energy of this emotional tornado is what you've been carrying around with you.

It takes up bandwidth,

It's physically taxing,

And it's impacting lots of other things in your life.

Your ability to focus,

Your sense of safety,

Your regular activities,

Work,

Your connection with others.

So I want you to look at this tornado as it swirls loudly in front of you and notice that you see something very important.

The distinction between the facts and your emotions.

I want you to visualize the facts standing outside of the tornado.

And the emotions,

The stress,

The worry,

The anxiety,

The fear of the unknown.

That's what's fueling the motion of this tornado.

And those feelings are completely normal to be feeling at this moment in time.

So I want you to take a deep breath right now and take another good look at this tornado of emotion outside of you.

And realize that you are in charge of whether or not you allow this energy into your mind,

Into your day,

Into your decisions.

You have your life to live today.

And although this uncertain time is very real and certainly deserves and demands your attention,

This moment right now is when you get to decide whether to invite in the facts that will help you navigate what goes on today or whether you will invite in the chaos of the tornado of emotions.

And no matter what you decide,

It's okay.

Really,

It's a practice to control what you can and simply let the rest of it go.

As you continue your day,

Recognize the emotions when they arise,

The worry,

Future tripping,

Right,

The fear of the unknown.

And simply honor the way that you're feeling and then place them back in the tornado outside of you.

Let that swirl of emotions be the container that holds it all while you get connected to this present moment,

To what's actually in your life right now.

Focusing on what's right in your life right now will bring you back to the present moment so you can choose what to pay attention to and what to gently release.

Our affirmation is,

I honor and release my fear so I can be here now.

I honor and release my fear so I can be here now.

So I'll ask you to gently and silently repeat our affirmation and I'll let you know when it's time to come back.

So I'll ask you to gently and silently repeat our affirmation and I'll let you know when it's time to come back.

I honor and release my fear so I can be here now.

Please gently stop repeating our affirmation and I'll ask you to begin to rock your hands,

Rock your feet,

Wiggle your toes,

Allowing your totally relaxed body to start to awaken.

Feel your body rising and falling with your breath and breathe in gratitude for this present moment.

Take a deep breath in through your nose,

Give yourself a full body stretch.

Please use this meditation once a day,

Twice a day,

As often as you would like,

As often as you need to,

To be able to stay in this present moment.

Thank you.

Reviews

I liked the meditation. It relaxed me. My first day with you. Wanted to ask you, A lot of my thoughts are facts rather than merely imagination. How can I deny them?

Loved this meditation so calming. Just what I needed right now. Will do this whenever the need arises

Most excellent. I really liked the tornado analogy. That’s how my mind works.

This guided meditation really resonated with me. It brought a sense of calm and grounding. The content felt thoughtfully composed. It’s one I can see myself returning to whenever I need a moment of stillness and clarity.

Thank you Terry for this gentle and helpful meditation.

thank you for this. thank you for your kindness. wishing you the best start of a month.

Hace mucho no meditaba y realmente noté que me llegué a sentir muy densa, hoy regrese a este espacio y puedo decir lo importante que es escuchar nuestros pensamientos y emociones. Note toda la densidad que se ha guardado en mi, todo este tiempo (5 meses apróx) de no darme un espacio para mi, hoy me recuerdo lo importante que es conectar con nosotros mismos. Excelente meditación!

Perfect for the start of my day. I needed to release the tornado of thoughts. Thank you for guiding us back to the present moment. 🙏🏼❤️

Thank you, a restorative pause for my midday rest.
Namaste!

An effective meditation for being fully present. I appreciated the visualizations and quiet space to repeat the mantra.

Love this

Thank you, thank you,thank you! I am now centered in the truth of my being. All is well 🙏

Loved the image of my emotional tornado outside of me and my ability to separate and be here now. 🙏

❤️

Really liked this. The affirmation was so helpful and supported the imagery very well. I especially appreciated the idea of honouring the fears before releasing, validating my worried Parts' concerns rather than simply dismissing them. This felt important. Thank you 🙏🏽

Wonderfully calming. 🙏🏻☮️🕉