Presence: Guided Meditation

Set an intention for yourself to just be as present as possible. Reassure yourself that the past and the future don't need your attention right now and let yourself notice your next breath and feel the sensations as the air flows in and out of your body. Pause and feel the effects of the air with your awareness. Don't just go through the motions. Actually feel the air go in and out of your body. See if you can breathe in a way that's relaxing and fluid. Then turn your attention to take a keen interest in seeing what is around you. Let there be a gap and be content to see what is in your immediate environment. Open your eyes. Notice how fully you can allow yourself to simply observe and be an observer. Remember that your presence is always content to be where you are. It never needs to change you or anything else as it relaxes into seeing. Just feel what it's like to be a simple seer. And when other thoughts or feelings draw your attention, quietly recognize it's okay that they are there and return to the simple seeing. Thoughts and feelings have a life of their own, so try not to engage in them as much as possible. Then gently register whatever emotional state you are in. Tell yourself it's really okay to be in that state. Don't tamper with your emotions. Let them be without interfering and open to whatever state you are in emotional. See if your presence will allow you just to be there with your emotions. Imagine that you are the alertness that can recognize your emotions. In fact, when you're aware you are this alertness, be a watcher or witness to see the state states you are in as they are without supporting a desire to change. If the urge to change yourself is there, notice it and instead of feeding it, let it be. Allow this witnessing of your current state to be effortless and maybe even facetime. Allow yourself to witness just where you are without needing to improve. Turn your focus now to simply listening. Take a real interest in this moment to the sounds as you make them the center of your attention. Hear the silence where you can't really distinguish anything other than perhaps a white noise, and then hear sounds as they appear. If you can experience that silence, enjoy it. If there's a particular noise, appreciate that presence is showing up in the form of sounds and silence. Return to this receptive state as often as possible. Recognize the advantages of being this simple and feeling content simply to listen without guiding yourself in any direction. Notice where your attention is right now without trying to change it. If you are thinking, notice that thinking is happening. If you're focused on feeling. Feeling is happening if you're aware of sounds. Awareness of sounds is happening. Spend a few moments without choosing a direction. If you feel something in your body, let your presence be with the sensation. Remember, presence co exists with whatever's happening without a need for it to change. Remain curious about your attention. Appreciate that presence is always an available companion whenever you you can get out of the way since simply is content to be receptive and curious. Remind yourself that being present is an unconditional gift, an irreplaceable part of your life. Appreciate that you can visit this place even for a few moments. Plant a seed to return as much as you want.