Welcome to this meditation.
My name is Jeremiah,
And this practice is designed to support you in working with anticipation,
Future-oriented thinking,
And the subtle anxiety that can come from living too far ahead of the moment you're actually in.
This is not a practice of shutting down dreams,
Goals,
Or vision.
It's about learning how to place your awareness intentionally,
So the mind doesn't constantly pull you out of the present.
I invite you to find a comfortable position,
Either seated or gently reclined,
Where your body feels supported and alert.
Allow your hands to rest easily,
And when you're ready,
Softly close your eyes.
Begin by taking a slow inhale through the nose,
And a steady exhale through the mouth.
Pause briefly at the bottom of the exhale.
Again,
Inhale and exhale.
Let the breath settle into a natural rhythm for you.
There is nothing you need to prepare for right now,
Nothing you need to anticipate.
Simply allow yourself to arrive.
Bring your awareness to the base of the spine.
Notice the weight of the body,
Where it meets the surface beneath you.
Imagine a soft,
Glowing ball of awareness resting at the base of the spine,
Not forcing anything,
Just noticing.
Where your awareness goes,
Your energy flows.
And as you inhale,
Allow this awareness to gently brighten.
And as you exhale,
Allow it to settle downward.
Slowly begin to guide this awareness upward through the body,
Moving through the hips,
The lower back,
The belly.
If you notice tension,
Simply acknowledge it.
There is nothing to fix.
Continue upwards through the chest,
The shoulders,
The arms,
Then the throat,
The jaw,
The face.
Finally,
Arriving at the crown of the head.
Your awareness is now fully present in the body.
Now gently notice where the mind wants to go.
You may notice thoughts about the future,
Plans,
Goals,
Expectations,
Uncertainties.
Notice how the body responds when the mind moves forward in time.
Is there contraction?
Restlessness?
Tightness?
Subtle urgency?
There is nothing wrong with these thoughts.
They are simply movement.
Acknowledge them kindly and then say quietly to yourself,
This is not happening right now.
Bring your awareness back to the body,
Back to the breath,
And exhale.
Now ask yourself gently,
What is actually happening in this moment?
Notice the sensation of breathing,
The temperature of the air,
The weight of the body.
Feel the reality of now.
Not imagined,
Not projected,
Not anticipated.
If the mind moves again towards planning or problem-solving,
That's okay.
Each time you notice it,
Simply guide your awareness back.
Where your awareness rests,
Your energy settles,
And exhale.
You are allowed to be here without needing to prepare for anything that comes next.
Begin to deepen the breath slightly.
Notice the space around you,
The day as it is right now.
Take one full inhale and a slow,
Complete exhale.
As you move back into your day,
Remember,
You can return to the present moment at any time.
Not by force,
But by awareness.
And when you are ready,
Gently begin to open your eyes.
Carry the steadiness with you,
Meeting what comes when it comes.
Thank you,
My friend.
