Peace,
And welcome to this week's present moment meditation.
With all the distractions of the world going on around us,
Racism,
War,
Active shooters,
Panic,
COVID,
It's so hard to remain centered and in the present moment.
Being present in the right now is all we really have,
As tomorrow becomes today.
And tomorrow is not promised to any of us.
It is a gift each day that we are able to open our eyes and experience and learn.
So let's set the intention for this present moment meditation.
Let's take a moment.
Tell yourself that you're going to commit to living in the present moment.
Say now inwardly,
I will be present and mindful in all moments of my life.
By setting the intention to be mindful,
You are focusing your mind on one goal to live in the present moment and with mindfulness.
Setting your intention channels your energy into one purpose so that everything you are doing right now is designed to achieve that goal.
Before we begin our meditation,
Let's take some deep breaths.
I would like you to inhale and count 1 1000,
2 1000,
3 1000.
Exhale 1 1000,
2 1000,
3 1000.
Again,
Inhale and exhale.
I'm going to leave you here breathing and with each exhale,
Notice the body becoming more and more relaxed here in the present moment.
I will leave you here now for just a few moments.
Take a deep cleansing breath in and then exhale fully and completely.
Now it has that you just breathe at your leisure,
Whatever's most comfortable for you.
I would ask that you please choose one thing to focus on.
Something still and relaxing.
Maybe flowing water,
Birds singing,
The warmth of the sun on your skin,
Or even your breath moving gently in and gently out.
Whatever you are focusing on may change the way you feel during this meditation.
If you choose something positive,
Like a pleasant sound,
You will clear your mind and you will also feel happy.
So choose an object and begin to meditate on it.
Aim to make your mind one with this object.
Silence your thoughts and feelings.
Sitting as still as you can,
Try to focus all your energy on that one specific thing that you chose.
You will notice an inclination to move.
Try and stay still.
Keep focusing.
This is your consciousness.
We are attempting to tap into our subconscious.
If you should have a thought into your mind,
And they will,
Let them come and let them go without fighting or resisting them.
Just allow them to float away as though a passing cloud would.
I'm going to leave you here for the next few minutes,
Just focusing on that object or that thing that you chose to be mindful of.
Take a deep cleansing breath in through your nose,
Filling your entire body with air.
And when you get to the top of that breath where you cannot take any more air in,
Exhale fully and completely.
You are now present and mindful.
To maintain mindfulness after this meditation,
Take a break every now and then.
And during this break,
Meditate on your breath,
Knowing how cool it is going in and knowing how warm it is going out from your mouth.
Refocus your mind.
Observe how you are feeling.
Label what is currently going on in your present moment.
Observe what you were experiencing with your senses.
Be mindful of what you are actively doing.
When you tune into these four aspects of the present moment,
You will bolster your mindfulness.
This will help you to stay in the moment more often.
Take another deep cleansing breath in and hold for a count of three.
And exhale fully and completely.
Feeling the vibration of the body.
The breath brings us life.
It brings us peace.
Knowing that this present moment is all you really have.
I would ask you to bring to the forefront of your mind what you would like to accomplish for your day.
Maybe it's not saying one swear word.
Maybe it's not eating dessert.
Whatever it is for you,
Bring that to the forefront of your mind.
Really focus on how you are going to achieve that.
And throughout your day,
Remain mindful so that you can achieve this goal.
I'm going to leave you here for the next minute,
Just focusing on what you'd like to achieve today.
And then I will bring you out.
Take one last deep cleansing breath in,
Filling the body until you can't fill it with any more air and then exhale it all out.
Now I would ask that you bring your awareness back to being wherever you are sitting or lying down.
And I would ask you start to shrug your shoulders,
Bringing the energy back into the body,
Rolling your head around,
Moving your hands and your fingers,
Moving your legs,
Curling your toes,
Bringing the energy back into this body so that you can go on with your day.
I appreciate you meditating with me today and I hope you have a most beautiful day with an abundance of peace and love.
