So Let’s Begin…

10 MINUTES OF PRESENCE MEDITATION SCRIPT

Good morning, beautiful,

To be present means to be free of the thinking that wants to pull us back into the past, or drag us into the future.  And instead, be completely one with the now. 

It can be difficult to live in the present.  But practicing doing so gives us a tool to release stress and experience the depths of beauty our lives have to offer. 

So this morning’s meditation will give you a chance to simply practice being present.

Let’s begin by closing your eyes if you haven’t already,

And go ahead and take a deep breath, 

Giving your body a bit of a pattern interrupt, 

A message for it to stop and come inward.

Take another deep breath in, 

And this time see if you can imagine all that air filling your body, 

All the way down to your toes.

And as you exhale, feel the release of the day.

The release of the past.  

The release of the future. 

The release of anything that isn’t here and now.

Bring your breathing back to a comfortable rhythm.

And just stay here for a bit. 

Breathing.

Being. 

PAUSE (1 MIN)…

Feel your body move. 

Aware of the miracle of its complexities.

Breathing for you, giving you life.

Let yourself dance with her rhythm in this moment.

PAUSE (30 SECONDS)…

Now become aware of what is around you.

With no judgment.

No thoughts. 

Just aware of what’s there. 

PAUSE (1 MIN)…

Now place your hand on your heart.

Letting the heat of your hand nourish your chest, 

And take one deep deep breath in, expanding your belly as much as you can.

And let your voice hum as loudly as you like on your exhale.

PAUSE…

Be here.

Now. 

LONG PAUSE (2 MINS)…

Be here.

Now.

Namaste, Beautiful.