Here & Now: Being In The Present Moment

Hi,

My name is Amber and I'm so happy that you've made your way to this meditation today.

I've titled it Here and Now because it is a moment for present awareness with everything that can be going on in our daily lives,

Whether personally or in the world.

It's very important to be able to have an opportunity to come back to yourself and find a centered space.

So I'm really happy that you're here today.

And I'd like to ask that you find a position that allows you to feel both awake and at ease.

If it's possible to close your eyes,

That might be the best way to experience this guided meditation.

If closing your eyes makes you feel dizzy or it makes your thoughts race,

You're more than welcome to just draw your gaze towards the floor and maybe just bring the eyelashes so they kind of play together a little bit just so you can see shadows and not necessarily shapes.

And as you shift to become comfortable,

Whether you're lying down or sitting down,

Let awareness start to fill your body.

Taking a moment to notice what you're sitting on or against.

Maybe feeling the floor beneath your feet or your back.

Feeling the floor beneath your feet or feeling whatever you might be resting on if you're lying on your back.

And see if you can take that one step farther by feeling the earth beneath the surface on which you rest.

Feel and welcome any sensations,

Good or bad,

Without judgment,

Any sensation that is brought to your attention,

Welcome it to your experience.

Feel the hands as they rest on your thighs or at your side.

Feel your shoulders sink down and relax as you exhale.

Let's take a few breaths together,

Allowing them to become deeper and fuller than a normal breath.

Noticing the path of the prana,

The breath,

Our life energy as it enters your body,

As it fills the chest and the belly,

And again as it leaves your body so slowly.

Feeling the ribs as they move in towards the center body and as the belly hugs to the spine.

Breathing in deeply,

Feeling the rise of the chest and exhaling slowly.

You're welcome to part the lips and release a sigh if that feels good.

Let's do that again.

Breathing,

Finding length up the spine and softening down the length of the body as you exhale.

Feeling the body settling into a nice comfortable space.

Bringing your breath back to a normal pace now.

Let's take a moment to sense the body and letting this presence include whatever is happening in your heart at this very moment.

If you would like,

You can place your hand over your heart,

Left hand resting on the heart space,

Right hand over the left.

Just for a moment,

See if you can make a connection with your heart space.

If this doesn't feel right to you,

You can just rest and breathe and maybe make a connection with the heart in this space.

Maybe you notice the heart beat.

Maybe you can sense space around the heart,

A little lightness.

Maybe your heart is heavy today.

It's okay.

We come into the space with the realization that we just kind of take ourselves wherever we're at and we can do this.

Just kind of gather a sense of maybe what an intention might be for your meditation.

Listening with sincerity,

Touching and really recognizing what matters to you most.

And then letting what matters inform you of what you may need at this present moment.

Listening to what your heart has to say by being receptive and open.

And if you feel like you've got a little monkey mind or negative chatter trying to move in,

That's okay too.

If you can,

You can give yourself permission to stop the chatter and kind of tell it to,

You know,

Come back later.

I'm busy right now.

And as we find ourselves in this present moment,

Remaining in the here and now might just be one of the hardest things to do.

And if you're finding that chatter,

You might recognize that at this moment.

We find in our lives,

It's always in a state of motion all around us,

Which sometimes leaves us wondering,

Where do I fit in?

But the answer is really,

You fit in right here and right now.

And it is within this space that you're holding for yourself at this very moment.

Let's bring your attention to the top of the head.

The very tip top of the head where the crown chakra is.

And see if you can draw all your attention to this little pinpoint at the very top of the head.

Noticing any sensations there.

And then from the crown of the head,

Let your focus move down the forehead,

Softening any creases all the way to the center right between the eyes.

And notice if their brows are furrowing and if they are maybe lift the eyebrows just a little.

It feels good to give a little bit of space right there.

Sometimes we're furrowing the brows and we don't even realize that we're doing it.

So just lifting,

Finding a little bit of space and then softly letting the eyebrows rest back.

And then from here we draw our attention all the way to our temples.

And at the temples maybe you can imagine a soft touch.

You can imagine when you rub your temples,

Sometimes when you're feeling a little stressed,

A nice comforting touch right at the temples.

And then let that sensation move down from the temples right underneath the pupil of your eye.

Right there on the upper part of the cheekbone.

And relaxing the cheekbones and relaxing the space around the eyes.

Letting any creases from the eyes feeling like they're squinting,

Let that space relax and release.

And really just let those eyeballs kind of float in that space behind your eyelids.

And moving down from the cheekbones towards the mouth and just allowing the teeth to part perhaps.

Maybe the lips even part a little.

Let the tongue relax.

Really allow any tension in the jaw to just cease.

Give yourself that permission.

And then let that relaxing sensation move down from the neck all the way to the base of the neck and the top of the shoulders.

And across the shoulders and down the arms over the biceps and triceps to the elbows.

Down the forearms all the way to the backside of the hands.

And then resting in the palms,

Perhaps you can feel a little sensation here.

Maybe a little heat or a little pinprick of sensation.

Just a little feeling there.

Maybe you do,

Maybe you don't.

And then let it move all the way out from the fingers to the tips of the fingernails.

And then drawing your focus up again,

Once again to the collarbone.

See if you can find just a little length in the spine and let the shoulder blades kind of pull back just a tiny bit,

Just a little,

Little bit.

And then come into the chest and feel your breath for a moment.

Just focusing on the chest,

The inhale,

The rise of the chest and the exhale,

The fall of the chest.

And then into the belly,

Our soft bellies.

Letting it expand like a little balloon as you inhale.

As you exhale,

Let that belly button move towards the spine.

Really focusing on the extension and widening of the belly as you inhale.

And drawing the belly button in as you exhale.

And really allowing the energy to just move down as you exhale.

And then moving the focus down around the hip creases,

Around your bottom,

The top of the legs,

The backs of the legs,

The hamstrings might be feeling a little tight.

Give yourself permission to release any holding in this space.

Checking in with the knees,

Releasing any tension around the knees.

And then letting the sensation move down the shins,

Around the calves,

All the way to the ankles.

And then from the ankle,

We move to the heel.

Feeling the earth beneath the heels.

Going around to the tops of the feet.

Maybe noticing the temperature.

And then focusing on the soles of the feet.

And once again,

Maybe noticing if there's a sensation there.

Maybe a little heat or again,

Maybe just a little prick of sensation or recognizing.

And then draw the attention all the way to the tips of the toes.

Now that we have taken a few moments to notice and acknowledge the different beautiful parts of our bodies that help us function every day inside and out,

And allowing ourselves to sense this beautiful space that is ours at this moment.

Let's take some time to soak in the presence of your own amazing self-awareness.

During the next little while,

I'm going to let you rest alone with your breath.

And you may drift,

Your thoughts may wander,

And that's okay.

You now have an anchor to come back to.

You can bring yourself back to this space that you were filling at this very moment,

Back to the sensation of your breath,

Back to the softness of the eyes,

The brow,

The neck,

Your shoulders,

Back to the sensation of the heaviness in your arms,

Down your back to your hips,

Thighs,

And calves,

Feeling the fingers and toes floating in the air.

And feel yourself melting like warm butter all the way to the fingers and the toes.

And it is time I will call you back with three bells.

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Gently begin to wiggle your fingers and your toes.

Gently rock your head from side to side.

If it pleases you,

You may take a long stretch with the hands above the head and begin to feel your muscles coming alive one by one.

Thank you so much for this precious time together.

Until next time,

I wish for you the best possible outcome to your day or night.

Namaste.