Bring your attention entirely into the here and now.
Simply become fully aware of the present moment.
Allow yourself to be aware of the entirety of the now.
But do not allow a single thought about the future or about the past.
There is no future or past,
There is only now.
And just become aware of everything present in your experience.
It can be helpful to be very conscious of the sensations of breathing.
This allows you to bring the focus of your attention to the experience of the body in the now.
So allowing the breath to rise and fall.
Just noticing those sensations.
And at any point during this meditation if you find your attention has wandered to thoughts about the future or thoughts about the past.
Just gently escort your attention back to the breath.
And devote the entirety of your awareness only to what is happening now.
See if it's possible to just observe the now.
Nice and simple in this present moment to just open your awareness to the entire external world and internal world.
Just be aware with no analysis,
No judgement,
No interpretation.
The present moment is not right or wrong,
It's not good or bad.
Not pleasant nor unpleasant.
Just is.
Notice the is-ness.
All of reality is unfolding in the now.
Just be open to it.
Be aware of it.
And recognize the ability to simply observe from a very neutral space.
A sense of becoming very impartial,
Very indifferent.
Just a natural,
Relaxed attention.
And there is no need for any activity of the mind to be involved.
Everything is unfolding naturally without the mind's involvement.
So just stay out of the whole thing and just observe.
If you find that your mind has wandered to thoughts of the future or thoughts of the past,
Or you have become lost in analysis,
Rumination,
Anticipation,
Do not be frustrated or stressed by this,
It happens and it's just the mind engaging in its usual habits.
But just for this time be disciplined and bring your attention back to the breath.
And allow yourself only what is happening now.
Just this.
Just this.
Nothing to be done.
There is nowhere to go.
There is nobody you have to be.
There is no next moment.
There is no previous moment.
There is no tomorrow nor is there a yesterday.
There is just this moment now.
Remaining open with this non-judgmental observation of the now.
Just see if it's possible to truly experience this presence.
By deeply recognising that it's only ever the present anyway.
Can you pinpoint a moment that the present becomes the future?
Does this moment ever evolve into the next moment?
If we are attentive and present to the now,
We find that this never happens.
The future is simply a myth.
The reality of experience is always now.
So just be.
All is well.
And so too this present moment never falls away into the past.
This present moment never disappears.
It never goes anywhere.
It does not move into a history.
It is not logged.
It leaves no trace.
So discard any memories now and just be as you are.
In a moment we will be leaving the formal aspect of this meditation.
But recognise that this moment never becomes the next moment and never becomes the previous moment.
So even when you are no longer engaged in meditation and instead engaged in the usual daily activity,
Just notice that it's all unfolding within this singular,
Eternal,
Present moment.
Thank you for doing this meditation with me today.
Take care,
Be well and stay present.
