Welcome to this guided meditation focused on bringing you into the present moment and experiencing the joy and aliveness that comes with it.
We often find ourselves lost in thoughts about the past or worries about the future.
But true presence in the present moment and true fulfillment come when we are fully engaged in the here and now.
To begin,
Make yourself comfortable.
Stay seated if you don't want to fall asleep or lie down and make yourself very comfortable.
Take a few deep breaths and become aware of your body.
Allow your eyes to close.
Notice the space all around you.
Using only your mind,
Become aware of the space above you.
Using only your mind,
Send out feelers to the space all around you in a circle.
Start in the space in front of your left hand and do a mental circle all around your body,
Feeling the space until you come back to the space in front of your left hand again to become slow and deep.
And with each inhale,
Imagine you are breathing in peace and calm.
With each exhale,
Imagine you are letting go of any tension or stress.
Now let's do some grounding exercises.
Visualize roots growing from the soles of your feet deep into the earth.
Imagine this root anchoring you firmly to the earth.
And imagine that with each inhale,
Plant or tree,
You are drawing in stability and strength from the earth.
As you exhale,
Imagine any negative or distracting thoughts drifting away,
Leaves on the wind.
As you inhale,
Imagine you are breathing in light.
And as you exhale,
Imagine you are breathing out any darkness or negativity.
Allow your breathing to become slower and more rhythmic,
To become still and quiet.
We give our undivided attention.
We bring our entire being,
Our energy,
To the task of the experience.
Focus,
Commitment,
And enthusiasm are all directed towards the present moment,
Allowing us to fully immerse ourselves in the experience.
Let's learn how to count into being present.
As you take a deep breath,
Focus your attention on your toes.
As you inhale and exhale,
Imagine that you are sending a warm,
Calming energy to your toes,
Relaxing them with each inhale and exhale.
Next,
Move your attention to your ankles and repeat the process,
Sending a warm,
Calming energy to your ankles and relaxing them with each inhale and exhale.
Focus on your knees.
Imagine that you are sending a warm,
Calming energy to your knees,
Relaxing them with each inhale and exhale.
Next,
Move your attention to your hips,
Imagining that you are sending a warm,
Calming energy to your hips,
Relaxing them with each inhale and exhale.
Finally,
Focus on the crown of your head,
Imagining that you are sending a warm,
Calming energy to your head,
Relaxing it with each inhale and exhale.
So let's learn the counting,
If you want to do this outside of the meditation.
One,
Is focus on your toes.
Two,
Move your attention to your ankles.
Three,
Now focus on your knees.
Four,
Move your attention to your hips.
And five,
Focus on the crown of your head.
Take a very long,
Slow,
Deep inhale and hold it for a few seconds and then slowly exhale,
Releasing any tension or stress you may be feeling.
Allow yourself to fully relax and sink into your body.
As you focus on your breath and become more present in this moment,
Allow yourself to become fully engaged in the experience.
Whether it's the sensation of your breath,
The sound of your heartbeat,
The sensation of your body on a chair or the floor,
Allow yourself to be completely absorbed in the present moment.
Learning to be fully present is a truly electrifying experience when we master it.
That fills us with vitality and energy.
It comes naturally when we're engrossed in activities we're passionate about.
You might hear some people say they are in the zone.
But learning it is that it can be summoned at any moment.
Regardless of whether we're tackling a task we love or one we don't,
The power of being present can transform the task into a glowing,
Fulfilling experience.
Take a moment to notice how you feel right now.
You may notice a sense of calm,
Peace and contentment.
You may notice a sense of calm,
Peace and contentment.
You may notice that your mind is still and quiet and that your body feels relaxed and at ease.
Try and take an energetic mental photograph of this feeling so that you can take it with you and return to it anytime you need to.
The more present we are,
Even in very simple tasks and experiences,
The more meaningful our entire lives become.
As you continue to focus on your breath and be present in this moment,
Imagine that you are radiating this feeling of peace and calm out into the world.
Imagine we are a beacon of light,
Out into the world.
Imagine we are a beacon of light,
Bringing peace and happiness to those around you.
The next time you find yourself in the moment of being fully present in pure bliss,
Maybe you're painting a masterpiece or solving a captivating puzzle or cooking something that really turned out great,
Chatting with your closest friend and having a moment.
Remind yourself to bask in the feeling as it's happening.
You might notice a delightful hum or vibration in your body,
A tingling sensation in your brain,
Or the absence of any thoughts about the future.
Embrace this feeling of complete presence and hold on to it as a reminder for later.
Then you can learn to recreate this state of being whenever you want,
While standing in line,
Waiting for an appointment,
Washing dishes,
Or preparing for bed.
So the idea is to fully immerse yourself in each moment,
Feeling just as alive and engaged as you did in that first magical experience.
Now coming back to your body,
One,
Take a deep breath and focus your attention on your toes.
Imagine that you are sending all warm,
Calming energy to your toes,
Relaxing them with each inhale and exhale.
Two,
Move your attention to your ankles and repeat the process,
Sending a warm,
Calming energy to your ankles and relaxing them with each inhale and exhale.
Three,
Now focus on your knees,
Imagining that you are sending a warm,
Calming energy to your knees,
Relaxing them with each inhale and exhale.
Relaxing them with each inhale and exhale.
Four,
Move your attention to your hips,
Imagining that you are sending a warm,
Calming energy to your hips,
Relaxing them with each inhale and exhale.
Now five,
Focus on the crown of your head,
Imagining that you are sending a warm,
Calming energy to your head,
Relaxing it with each inhale and exhale.
Take a long,
Slow,
Deep breath in,
Hold it for a few seconds and then slowly exhale,
Releasing any final tension or stress you may be feeling.
Breathe normally.
Allow yourself to fully relax and sink into your body.
In this guided meditation,
We focused on bringing ourselves into the present moment and experiencing the joy and aliveness that comes with it.
We started with some deep breathing and grounding exercises to calm the mind and become aware of our bodies and the space around us.
We then focused on our breath and allow ourselves to become fully engaged in the present moment,
Experiencing peace and contentment.
The goal was to remember this feeling and bring it with us into our daily lives and busy activities,
Becoming more present and meaningfully alive in all aspects of our lives.
Thank you for joining me in this meditation.
Until next time,
Take care and be present in each moment.
Namaste.
