This meditation is for you to learn the art of effortless presence.
Take a nice deep breath in and out.
Be one with yourself in this moment right here,
Right now.
Some people feel meditation is a really difficult thing to achieve.
One thing I want you to remember and take away from this is that it's not about achieving anything at all.
It's about being.
It's a state of some certain level of presence.
If you find your mind wander when you are meditating,
Then bringing yourself back into a present moment is all that meditation actually is.
So let us work with learning this art because meditation,
If used correctly,
Is an art unto itself.
As you lay here,
Notice the sounds around you.
As you lay on the ground,
Notice the sensations between your body and the floor.
Notice the sensations of the air moving past the top part of your body.
As you lay,
Go through your mind as the colors or the textures or the shapes and the items and objects that were in the room before you closed your eyes.
As you lay here with your breath,
Focus on your breath.
Breathe in and out.
Here it is again,
Breathing in and out.
What sounds are you noticing now?
If your mind is wandering,
Allow it to wander and then reel it in and bring it back to your breath.
Each time you notice that you are giving attention to something other than your breath,
That's your cue to bring your mind back to your breath because your breath is the beat of your soul.
It is your heartbeat.
And breathing in and out,
Bringing your awareness back to the beat of your breath,
The beat of your beautiful beating heart,
Your soul.
And as you come to this state of relaxation,
You may feel that you are a little bit uncomfortable and that you need to readjust.
Please do so.
This is so important.
The more comfortable you are,
The more likely you will be able to be relaxed.
And the reason why there's a shift in meditation,
The reason why when you lay down and then soon after you need to readjust,
Is your body is starting to settle.
It's starting to relax.
And so instead of it holding,
It's being able to let go.
And so in the process of letting go,
Our posture changes.
Our muscle and the compensation of the muscles,
The tendons,
The ligaments,
The joints,
The overall stance of your body is allowed to just settle.
And breathing in and out.
As you meditate and you notice that your mind goes through the list of the thousand things you need to do today or tomorrow or next week,
All the goals that you really feel you need to achieve,
Just bring yourself back to your breath and say to yourself,
I breathe in,
I breathe out.
I breathe in,
I breathe out.
And so energy comes and energy goes.
And as does your breath,
It moves in and it moves out of your body.
And as it moves in,
Imagine nourishing every aspect of that internal part of you.
Reaching places that may be waiting for some attention from you.
This is your chance to give the attention that these areas deserve.
As you breathe out,
Allow that breath that's gone in and nourished every aspect of your body,
Your mind,
Your soul,
To collect and take with it the stagnation that you want to let go of.
So breathing in and breathing out.
As you are breathing in and out with yourself in this meditation,
You're teaching yourself something very important on a subconscious level.
You're teaching yourself that it is okay to be completely aware of your surroundings.
It's okay to be distracted.
It's okay to have things on your mind.
But it's only okay if you're able to bring your focus back,
To bring yourself back into clarity and focus.
And so with this meditation,
I'm noticing the things around you,
Noticing the things on your mind,
Noticing the sensations in your body,
But then bringing yourself back to your breath.
This is teaching you that.
You become open and aware,
And yet then you bring yourself back into focus when you need to.
And in the moment of being back into focus,
You're able to completely let go.
And the more you practice this,
Moving from awareness to focus,
In and out,
In and out,
Just like your breath,
You are able to come to effortless presence.
Effortless,
A state of effortless presence is a state of just being.
Moving in and out.
Now these last few moments,
Imagine you're standing on a giant rock and you're standing up nice and tall.
If you do yoga,
You can assume mountain pose in this position.
Just standing there,
Eyes closed,
And standing on this rock,
You're actually in this completely vast and open environment.
So just allow the wind to move you around ever so slightly.
Allow your body to flow with the ebb and flow of the environment.
Never coming unstuck with this giant rock.
Just teetering on the edge of becoming off balance,
Yet completely anchored and grounded all at the same time.
And as you stand there,
You feel the strength of the earth come up through that rock and anchor you down,
Tying you to the earth so you may feel the presence that you seek when you seek it.
And at the same time,
Allowing the wind and the earth and the energy in the environment to hold your upper body as it flows with the breath of life.
And imagine now from the earth up through this rock,
Right up through the center of your body,
A golden light emanating out from the earth up through your body to the universe.
This is your core,
This is your essence,
This is your universal energy and the complete state of presence that is ever so effortless within your body.
This feeling is here for you whenever you need it.
So bear with us for three breaths in and out in your own time.
I'll start breathing in and out.
Do more in your own time.
And being with this breath and this feeling of complete balance,
The art of feeling anchored and letting go all at the same time,
Effortless presence.
Remember this feeling and draw upon it in your everyday life as you move into awareness,
Open awareness,
Back into focused awareness.
And that in between is that pure balance of presence.
And now it's your time to bring yourself back into this space,
To hear the call of the birds,
To feel the rustle of the wind,
To notice your body weight on the floor.
Move some aspect of your body signaling that you are awake,
Allowing your body to realize it is time to wake.
And then gently open your eyes and be with yourself in this moment.
And now the things that you need to let go to go to drift away to give you space to breathe and move forward in your day,
Embracing presence on your way.
