A Mantra for Cultivating Presence

Let us begin by finding a comfortable position, whether it's sitting cross-legged on a cushion, resting on a chair, or even lying down. Allow your body to settle into a posture that feels both alert and relaxed. If it feels comfortable for you, gently close your eyes.

Take a deep, cleansing breath, inhaling through your nose and exhaling through your mouth. As you exhale, feel any tension or tightness melting away, letting your shoulders soften and your jaw release. With each subsequent breath, allow yourself to sink deeper into a state of relaxation.

Now, bring your awareness to your breath, noticing the gentle rise and fall of your chest or the subtle sensations of the air passing through your nostrils. If it helps, you can place one hand on your belly, feeling it expand with each inhalation and contract with each exhalation.

As you continue to focus on your breath, your mind may begin to wander. This is perfectly natural. When you notice your thoughts drifting, gently guide your attention back to your breath, without judgment or frustration.

Throughout this meditation, we'll be working with a simple yet powerful mantra: "In this moment, I am here." Whenever you find your mind wandering or when you feel the need to anchor yourself in the present, silently repeat this mantra to yourself.

"In this moment, I am here."

This mantra serves as a reminder that, no matter what may be happening around us or within us, we can always find stillness and peace in the present moment. It's an invitation to accept and embrace our experience, just as it is, without resistance or expectation.

Continue to focus on your breath, and whenever you feel ready, repeat the mantra to yourself: "In this moment, I am here."

If you encounter any discomfort, distractions, or challenging emotions during your practice, simply acknowledge them with kindness and gently return to your breath and the mantra.

"In this moment, I am here."

Let's take a few more deep breaths together, savoring the tranquility and presence we've cultivated.

*pause for a few deep breaths*

As we prepare to conclude this meditation, take a moment to appreciate the peace and clarity that resides within you. Remember that you can return to this mantra and this sense of presence whenever you need it throughout your day.

Gently wiggle your fingers and toes, and when you're ready, slowly open your eyes. Take a moment to reorient yourself to your surroundings, carrying this newfound presence and acceptance with you.

Thank you for joining me in this meditation. May you continue to find moments of stillness and peace in your daily life, remembering that in each moment, you are here.

Namaste.