We begin with the experience of the present moment.
I would like you to have this practice for your own,
To help you experience the beauty of life's wonder in perfect ways as you hold your attention in the present.
As you live in now,
And as you witness the incredible gift of doing so that fills your heart and allows you to receive the gentle awareness and insight that you discover from this moment.
Let's experience presence together.
Begin where you are.
Settle into an even more comfortable posture.
And raise the top of your head gently,
Slightly up towards the sky.
Lengthening your spine.
You may be seated or standing or lying as you gain presence in now.
I'd like to begin with eyes closed.
It gives you an inner source of reflection and a wonderful means of connecting with yourself.
If you prefer your eyes open,
Find a focus point to begin.
And then as we continue,
Your eyes will lead you to more of what you can be aware of.
This may be one of the most simple meditation experiences of your life and something that you will most easily replicate often.
For the mind to quiet,
You soothe and calm the mind with your breath.
And also engage the mind much like how as a child you could be engaged for hours in any activity that you enjoy.
This is also why you are present and focused when you are enjoying an experience.
Let's begin using the focus point onto your breath.
Already in motion.
Focus in motion.
And your breath cycle.
The inhalation and exhalation.
And allow your mind to attend here in the witnessing of what is noticed.
As you find your breath and give it your full attention for the next 30 seconds,
Be aware.
Just notice.
Observe what you may not have noticed nor experienced before.
I will be right here doing the same and I will rejoin you shortly.
Hold your breath Bunbun.
Well done.
It matters not if you were able to focus without distractions.
It matters that you were able to be in the space and time of now for as long as you were.
And so that you may reflect upon what you noticed and what you are still aware of,
Including the subtle rise of your chest as you breathe in,
The sound of your breath as you bring it in through your nose and of gentle release as you breathe out.
It only needs to be for a few moments as you witness what is.
You can focus on anything and for a time in the presence of now,
You just notice.
You mindfully notice,
Bringing your attention to what you observe with childlike curiosity and wonder.
Perhaps gratitude for this moment and the next and the next.
This is the present moment.
Anytime that you are here,
Completely here,
Taking in your experience,
Savoring now with eyes open or closed,
You are in the presence of now.
It is here in now that you have the true free will choice to be,
To feel,
To know,
To decide,
To wonder,
And to smile.
It is right here where you are now.
Take this into your life,
Into what you live each day.
Be present far more often and witness all of life's beauty and wonder.
In the present,
You don't have worry of future moments.
You are also not reliving the past.
Here you are living fully in the life that you have been given,
This moment,
Each moment in full awareness,
In presence,
And in the perfect beauty of now.
Give yourself a few more moments here,
Anchoring the experience of the present moment in your body.
And when you are ready,
Gently open your eyes and witness of now.
And to notice how you feel in the present.
Carry this into the rest of today.
This is you in the heart of this moment.
Namaste.
