Welcome to this present moment meditation to support your connection to the here and now where everything exists.
I am LaToya Maria,
Your guide on this mindful awareness journey.
I've mentioned the present moment a lot throughout my book.
I keep going on about it because that's all we ever have.
I'll be guiding you through a mindful meditation that focuses on awareness of the present moment through the five senses.
I invite you to find a comfortable seat either in a chair or on a cushion.
Make sure your back is supported and long.
Close your eyes if it feels safe and comfortable.
Otherwise simply soften your gaze.
Place your hands in any mudra that feels natural.
Take a few breaths to settle into your body and into this moment.
Simply noticing your natural breath without changing it.
Begin with me into a four count inhale and exhale.
Breathe in for four,
Three,
Two,
One.
Exhale one,
Two,
Three,
Four.
Inhale,
Exhale.
Maintain the steady rhythm of your breath throughout this meditation in and out of the nose.
Sending your awareness to the smells you notice around you.
Perhaps you have a diffuser with essential oils or maybe you're burning incense or scented candles or maybe you can smell fresh flowers.
If so,
Inhale deeply and completely taking in all the scents that surround you.
Shift your awareness to your sense of taste.
What can you taste on your tongue?
Spice of ginger from your tea or the citrusy remnants of your juice.
Stay with your steady breath and take a moment to notice what you taste on your tongue.
Slowly blink your eyes open.
What can you see?
Observe your surroundings without attachment.
Stay with your breath as you take in the colors and shapes in your vision.
Now close your eyes and observe the darkness.
Can you make out any shapes as you dwell in the darkness?
Become aware of your sense of touch.
What do you feel?
The surface supporting you?
The gentle breeze of air around you?
The fabric covering your skin?
Explore your sense of touch down to every detail.
Take your time.
What can you hear?
Listen acutely to the sounds around you,
Sounds of birds chirping,
The soft tunes of music playing,
The gentle hum of your air conditioning,
The sound of your breath as you inhale and exhale.
Take it all in.
Allow your heightened awareness of all of your senses guide you to settle into your inner world.
Stay here for as long as you'd like and simply observe your inner world.
This is a safe space to be present with yourself and to be present with your needs in this moment.
Simply bring your awareness back to your breath.
Take slow deep breaths as you come back to your senses.
Wiggle your toes and fingers inviting slow movement into your body.
How do you feel?
Try not to go back into autopilot.
Notice and remain present as you go about your day.
And if you find yourself slipping away,
You can always come back to your breath.
Inhale for counts.
Exhale for counts.
This is the space for you to always experience the present moment.
