This is a short guided meditation practice from Buddhism Guide called Present Moment Meditation.
Sit comfortably with your back straight and your eyes lightly closed.
To start with,
We'll be breathing in through our nose,
Holding the breath and then releasing all the air out through our mouth.
So let's begin.
Breathe in.
Hold.
Release all the air out through your mouth and relax.
Again breathe in.
Hold.
Release and relax.
One last time,
Breathe in.
Hold.
Release and relax.
Now just breathe normally,
Don't force the breath,
Just let it find its own natural rhythm.
Just become aware of your breath entering and leaving your body.
Don't think about the past or the future,
Just place your undivided awareness on your breath for a moment.
As you focus on your breath,
You are brought comfortably into the present moment.
In this moment,
There is no tension,
Stress,
Anxiety,
Worries or pain.
There is only you and your breath.
In this present moment,
You are safe,
Loved,
Warm,
Free,
Calm,
And relaxed.
Feel the wonder of this present moment radiating throughout your whole body.
Totally feel the peacefulness of this present moment.
There has never been a moment like this.
Let the here and now embrace you in its total calmness.
Let the here and now embrace you in its total calmness.
Try and keep this present moment calmness in your heart for the rest of the day.
If you feel it slipping away,
Just close your eyes,
Focus on your breath and you will be transported back to the here and now.
In a moment,
You will hear the final three bells.
Calmly listen to the bells and then,
Whenever you are ready,
Very slowly open your eyes and introduce yourself back into the external world.
