The Four Most Important Words For Inner Peace

In this session we practice "The Power Of The Present Moment", followed by 10 minutes of silence

Slow down the breath and bring your hand to your heart. Feel the warmth.

Say the words (internally or out loud) "I am here, now".

Focus on what you can hear. These are the sounds of the present moment.
Focus on what you can see. These are the sights of the present moment.
Focus on what you can feel. These are the feelings of the present moment.
Focus on the sensations of the breath at the nose. These are the breaths of the present moment.

Drop it all and just be in the moment.

Say the words (internally or out loud) "I am here, now".

The present moment is the best antidote to intense feelings. If you are struggling, focus on the moment. Right now, you are okay. Right now, you are safe. In this moment, you can find peace.

Transcript

Hello, Welcome to the session. I invite you to take a seat or lie down and get yourself comfortable. You can close down the eyes if you wish. And just begin by taking a slow, Deep, Sighing breath in through the nose and out through the mouth, Taking another one and placing your hand upon your heart space. Just continue taking those slow, Deep, Sighing breaths and really feel the warmth of your hand upon your skin. This simple act of putting your hand upon your heart space and feeling the warmth is a basic act of self-soothing, But one that can be highly grounding. Today we are going to look at a practice that will help us to reduce anxiety, Help us process or deal with overwhelming triggers and ground us in the present moment. The first part of the practice is to slow down the breath, Put the hand upon the heart space, Feel the sensations of the warmth upon the skin, And internally say the words, Almost like a mantra, I am here now. Taking another slow, Deep, Sighing breath, Feeling the warmth of the hand upon the skin, Internally saying the words, I am here now. If we find our mind wandering into the future or into the past, We bring ourselves back to the present, With the words and the intention behind the words, I am here now. Now we're going to turn our attention to what we can hear in this moment, The sound of my voice, The sound of nature, The sound of technology, People, Traffic in the background, Internal sounds, Really listening. Not moving towards or away from these sounds, Just a recognition that these are the sounds that are happening now. I am here now. Taking another slow, Deep, Sighing breath, And turning your attention to what you can see, Either behind closed eyes or open, Just witnessing the sights, The shapes, The movement, Colour, The light, These are the sights that you can see now, Just witness them. Taking another slow, Deep, Sighing breath, And turning your attention to what you can feel in the body, The warmth of the hand upon the heart space, The feeling of the ground or the chair beneath you, The temperature of the room, The clothes upon your skin, Muscular tensions in the position of the body, Internal sensations like digestion or heartbeat, These are the feelings that are arising now, Just feel them. I am here now. Taking another slow, Deep, Sighing breath, And then allowing your breath to return to its normal rate, Ahhhhhhh Turn your attention to the sensations of the breath wherever you feel them most. This is the breath that is happening now. We don't hold on to it. We don't push it away. We just witness it. This is the breath that is happening now. Now you're releasing your hand from your heart space, Releasing your focus, You're just witnessing the moment, The sounds, The thoughts, The feelings, The breath, The sights, Whatever is arising in this moment. I am here now. I am here now. I am here now. This collection of practices is very good for grounding you in the present moment. If you find that your mind is wandering, You're overwhelmed by thoughts of the past or the future, Or you're feeling anxious or triggered, Not in this moment, Slow down the breath, Place the hand upon the heart space, Feel the warmth, Repeating in your mind, I am here now. Just feeling the sensations that are arising in this moment, The sounds, The sights, The sensations, The breath, The moment. This is what is happening now. I am here now. If you like you could add, This moment is safe, Or I am here now, And now I am safe. In this way, We are returning our mind back to the present moment, Again, And again, And again. So you could do this practice in response to internal overwhelm, Or even as a daily practice. Thank you for joining me, And I'll see you in the next session. But if you like, We can sit for 10 minutes of silence, Doing this practice, Or any other practice you would like to do. Let's begin. Okay, So if you'd like to maintain the meditation, You're more than welcome to do so. But for everyone else, Gently returning, Back to the session, Back to our bodies, Back to this moment, This practice, This concept, This idea, Of I am here, Now. It's one that we could use as a mantra practice. Say a word or a phrase, And you use that as your mindful focus, Often connected to the breath. For example, As you breathe in, I am here, And as you breathe out, I am here, I am here, Now. And that could be your practice. There is something deeply calming about the present moment, This perpetual, Endless collection of nows, Stacked together. Anxiety happens when we are in the current now, But worried about some future unknown. But we're here now, This is what is happening. The future will come, And it may be like that, But it may not. All that we know is now. I am here, Now. Thank you for joining me, And I'll see you in the next session.

Reviews

This meditation is really helpful if, like me, you struggle with anxiety