Open To The Present Moment

Hi friends,

This is Manuela from Ankura.

And if you've been listening to me,

You know that these are short guided mindfulness meditations for busy lives.

And today I'll guide you through an open attention practice.

And this is perfect for you to pause for 5 minutes and notice the present moment.

You can do this meditation seated.

And if you are seated,

Try to keep your body upright,

Your feet on the floor,

You can rest your hands on your lap,

Or you also can do this meditation lying down.

Remember,

Comfort is key.

Your eyes can be closed,

But you can keep them open and just lower your gaze.

And I'm going to invite you to open your awareness to whatever arises.

And this can be thoughts,

Sensations,

Emotions,

Sounds,

Smells.

And they are all part of the present moment.

Meet whatever comes,

Trying not to place more or less attention on anything.

Trying not to judge,

Just observing.

And whenever you realize you've got cotton and thinking,

Just come back to rest in this simple and clear awareness of whatever is here now.

Let's finish by taking a full deep breath in and a long breath out.

And you can open your eyes and reconnect to the world around you.

Take good care of you.