The Unfolding Present

Let's begin by finding a comfortable position, whether seated, standing, or lying down. Allow your body to settle into a posture that feels stable and at ease. If it feels right, you can gently close your eyes or keep a soft, unfocused gaze.

Take a deep, conscious breath, inhaling through the nose and exhaling slowly through the mouth. As you exhale, invite any tension or stress to melt away, letting your jaw, shoulders, and hands relax. With each breath, feel yourself sinking deeper into the present moment.

For a few moments, let your attention rest on the natural rhythm of your breath. Notice the sensation of the air moving in and out of your body, the gentle rise and fall of your chest. If your mind wanders, don't worry about forcing it back. Simply amplify your presence with the breath, allowing it to anchor you in the here and now.

Now, let's expand our awareness to encompass the entirety of our experience. Imagine yourself as a witness, observing the unfolding of thoughts, emotions, sensations, and sounds without getting caught up in them. Just like watching a movie, let each element of your experience come and go, without trying to hold on to or push anything away.

If at any point you feel overwhelmed or confused, gently redirect your attention back to your breath or any single point of focus to stabilize yourself. Then, when you're ready, zoom out once more, embracing the full spectrum of the present moment.




As we approach the end of our meditation, take one more deep breath, inhaling through the nose and exhaling slowly through the mouth. Allow yourself to savor this moment of stillness and clarity.

When you feel ready, start to reorient yourself, perhaps wiggling your fingers and toes, and gently opening your eyes if they were closed. Take your time to transition back into your day, carrying with you this sense of open, non-judgmental awareness.

Remember, the present moment is always available to you, a constant invitation to embrace life as it unfolds. Thank you for sharing this practice with me today. Until next time, be well and stay present.