Meditation for Presence
In my last post I mused on presence and its power to help you get out of your own way and to go with the flow of life.
In today’s meditation I lead you through a practice to help you feel the difference between being in the story and being in the present moment. Enjoy!
Audio Transcription:
Welcome, I invite you to close your eyes and settle into your space…..
Starting off by taking the deepest breath you’ve taken yet today….inhaling deeply……and exhaling…..letting it all go…..
Taking a moment to settle into a normal pattern of breathing
Feeling the relaxation starting to flow through your body….
Nowhere to go, nothing to do, just being here in this present moment….
Hearing any sounds around you, feeling the surface beneath you and relaxing more and more….
Letting go of whatever has gone on in your day thus far….
Perhaps taking that mental elevator ride down from your head, down, down, down, into your heart….
Taking a moment now and bringing your attention to your brow, gently softening your brow, letting it smooth out….
Feeling your eyes getting heavier and your jaw getting slack….
Dropping your shoulders down and back, just settling in….
Softening the belly, letting it relax in this moment….
Perhaps noticing your neck and shoulders….are you holding any tension there? And if so, you can just invite that area to relax as well….
Breathing into that space and noticing how the muscles respond and relax….
Taking a moment now to notice your entire body…..
And taking the next few moments to just breathe…..noticing each inhale and each exhale……nothing to do except to notice your breathing….
Knowing that it is normal for thoughts to float through, just notice them, let them float through and come back to your breath….
And now that we’re in this very relaxed space…I invite you to play a little with me…
Take a moment and bring to mind a topic that may have been plaguing you lately….something that may have you tied up in a story….
Ponder it….what’s going on….just sitting with it….
And now notice where in your body you may feel any sensations associated with this story…. If there are any…
Do you feel relaxed?
Do you feel tense? Anxious?
Tight?
Loose?
Just taking a moment to notice….
And now….let’s bring our attention back to our breath…breathing in….breathing out…breathing in…breathing out…
Perhaps bringing your attention to the surface beneath you…..or any sounds around you….back to this present moment…..
And now notice how your body feels….D0 you notice any difference in the sensations in your body?
There is no right or wrong answer to this question….it’s just observation….
And now, let’s try that one more time…brining your attention back to the story….the feelings around it……
And then noticing how your body feels….
And now bringing your attention back to your breath….breathing in….breathing out…breathing in….breathing out….
And remembering that we are always creating our lives and that what we focus on expands….and when we’re focused on something that is not what we want or is causing us feelings of stress, that is what we’re creating more of…
There is nothing wrong or bad about any of this…it’s just an exercise to practice…an invitation…and when you come back to this place of peace and relaxation when you’re in a place of stress….you relax and let go and that allows what is meant for you and what you desire to flow more easily to you…
And now….listening to the sound of my voice….and starting to bring your attention back to the room that you’re in…hearing the sounds around you….feeling the surface beneath you…taking a deep breath in….and letting it go…..and whenever you’re ready….opening and closing your eyes…
Thank you so much for joining me today and remember that true peace is always just one breath away.
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