Hello,
I'm Emily.
Welcome to your short meditation on the here and the now.
I want you to start by closing your eyes,
Placing your feet flat on the floor or in a cross-legged position and your hands in a comfortable position on your lap.
And turn your attention to the inner energy you have right now.
Feel the life force,
That energy that pervades your whole body and your mind,
That ability to live,
Which is fueled and sparked through your breath.
So on your next inhale,
Breathe deeply,
Drinking in that breath of life,
That life force,
Holding it and then exhaling it,
Giving back the energy to the world around you in that never-ending exchange of life force.
And now I want you to try to find a frequency within you that is connected to the here and the now.
That means turning your attention away from any thought or feeling that arises within you.
Anything that is pulling your attention away from the here and the now,
Just gently release it as it arises.
And find yourself in a place where here and now is all there is.
Here and now is a state of mind where you are safe,
Where nothing you're worrying about has materialized,
And nothing you're thinking about from the past can touch you because it's in another time and place.
The here and the now,
This is your sanctuary.
And as you ease very gently and smoothly into this space,
The here and the now,
The space within you that was always there,
You feel at ease.
You start to feel the boundaries between the edges of you and your surroundings dissolve.
And you start to expand just a little bit.
And that connection with what is around you and the connection with the here and the now brings in a sense of oneness.
So now I'd like you to use a mantra.
You're going to say silently to yourself,
Here and now.
Repeat that internally to yourself,
Here and now.
Don't rush it.
Just let it come naturally and with ease,
Here and now.
And I want you to repeat that.
And I will let you know when the time has come to release that mantra.
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Now you may release the mantra and sit in this quiet,
Expensive,
Calm space that you've arrived at.
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And now it's time to come back to where you started.
So gently move your fingers and your toes.
And when you're ready,
You can open your eyes gently,
Welcoming yourself back into the physical realm.
And bringing that sense of here and now with you.
Namaste and thank you for joining me.
