Meditation: Intention to Observe the Present Moment
Allow yourself to come to a comfortable seated position, Maybe you soften the gaze or close the eyes, bringing awareness to the breath…let’s take three deep full breaths together big inhale (dramatic inhale)sigh it out (dramatic exhale) x 3 keeping the awareness deep within, focusing on the sensations of the breath….(pause)the movement of the breath….Perhaps you notice how your mind wanders,perhaps bringing up thoughts or fantasies, anticipations of the future or the remembrances of the past (pause)as you notice that the attention has wandered from the breath, practice acceptance…. know that this is natural, just a tendency of the mind….
Gently bringing the attention back to the breath, making an effort to be fully present each breath, (Pause) Using the breath as a tool, tuning into a state of relaxation, awareness, and stillness (Pause). Keeping the awareness focused on the breath, noticing the muscles engaged in the task of breathing…. Focusing on how the chest expands, the belly expands, inhaling focusing on how the core engages, the belly contracts, exhaling (long pause) 15 sec Pause. Again, perhaps you begin to observe how the mind wanders….Becoming aware of any thoughts which have arisen, Becoming aware if these thoughts have triggered any emotions….If there are emotions, accept their presence….acknowledge them…..(pause)breathe into them…..(pause)and then perhaps, you let those triggering thoughts go.
Choosing to pursue these thoughts, or letting them go. The thoughts come(pause) and go (stress it). (15 sec pause). You are just breathing and recognizing your presence in this moment.
Perhaps you acknowledge yourself for intentionally making space for yourself to simply be who you are. And as you move back into the world, allow the benefits of this practice to expand into every aspect of your life. As we bring our awareness back into this space, maybe you make an intention of continuing to develop your present moment awareness.
Let’s take one more deep full breath (inhaling, exhaling) Perhaps you begin to open eyes, to wiggle your fingers and toes, fully arriving in the present… aware, relaxed and alert.
Closing Remarks:
So just as we paid attention to the muscles affected during breathing, in your daily life when you find yourself drifting away from the present moment, you can again focus on your body, your muscles to come back. If you are writing a paper just focus on your hands and how it feels, if you are walking towards a building just focus on your legs. This will help you connect with the present moment.
As the meditation is coming to an end, you might give yourself credit for having intentionally made this time for yourself to simply be who you are. And as you move back into the world, allow the benefits of this practice to expand into every aspect of your life. If you’d like please make an intention of further developing your present moment awareness. Now, if you would like you can open your eyes, and you can be aware, relaxed and alert.
