Welcome. Find a comfortable position,
whether sitting or lying down it doesn’t matter where you are or how you position yourself as long as you’re comfy and hear in the present moment.
Allow your body to settle,
releasing any unnecessary tension.
You might want to gently close your eyes, or soften your gaze.
We begin this meditation by bringing our awareness to the breath,
our constant companion in this very moment.
We’ll use a simple 4-2-4 breathing technique for the next six breaths to help us anchor ourselves here and now.
Let’s begin. Inhale deeply through your nose, counting to four: one, two, three, four.
Hold your breath gently for a count of two: one, two.
Exhale slowly and completely through your mouth or nose – it doesn’t matter, counting to four: one, two, three, four.
Again, inhale deeply: one, two, three, four.
Hold: one, two.
Exhale: one, two, three, four.
Continue in this rhythm, breathing in for four, holding for two, and exhaling for four. This is breath number three.
Inhale deeply… hold… exhale completely. This is breath number four.
Feel the gentle rise and fall of your chest and abdomen as you breathe. Inhale… hold… exhale. Breath number five.
For our final breath in this pattern: inhale deeply… hold… exhale fully. This is breath number six.
Now, release any control over your breath and simply observe its natural rhythm.
Notice the gentle rise and fall,
the subtle sensations in your body as you inhale and exhale.
Bring your awareness to this very moment.
This breath, this feeling,
this sound – this is all that truly exists right now.
The past is a memory, a story held in your mind.
The future is a possibility, a projection of what might be.
Neither the past nor the future has any tangible power in this instant.
All the power you possess, all the potential for action, for joy, for peace – it resides here, within this present moment.
You cannot change what has been,
and you cannot definitively control what will be.
But you can choose how you experience this very breath,
this very sensation, this very moment.
Think about it.
Any decision you make,
any step you take,
any feeling you truly experience – it all happens now.
The power to choose your response,
to cultivate gratitude,
to find stillness – it is all available to you in this instant.
Let go of the pull of yesterday’s regrets or tomorrow’s worries.
They are phantoms, existing only in the realm of thought.
Gently bring your attention back to the physical sensations of your body,
the feeling of the air on your skin, the subtle sounds around you.
These are real. These are happening now.
We will now transition into a period of silent mantra repetition. We will be using the Sanskrit mantra: Samprati Hum (सम्प्रति हूँ).
The pronunciation is: Sahm-prah-tee Hum.
The meaning of this beautiful mantra is: "I am present," "The present moment is my true self," or "I am now."
For the next five minutes,
I invite you to silently repeat this mantra to yourself.
Feel the resonance of these words within you.
Allow the mantra to gently guide your awareness back to the present whenever your mind wanders.
There is no right or wrong way to experience this. Simply allow the mantra to flow.
As we conclude our silent repetition, take a moment to notice how you feel. Perhaps a sense of grounding, a feeling of being more centred in this present moment.
Bring your awareness back to your breath. Notice the natural rhythm once again.
Now, let’s take two deep breaths together.
Inhale deeply, filling your lungs completely… and exhale slowly,
releasing any remaining tension.
One more deep breath in… and a long, slow exhale.
Gently begin to bring some movement back to your fingers and toes. Wiggle your hands and feet. When you feel ready, you can slowly open your eyes, carrying this sense of presence with you.
I hope you enjoyed your time in the now and feel totally present for a grate full day. ❤️
The Present Breath
Welcome,
a yielding to stillness,
a posture found, unfound,
it matters not the form,
but the soft reception.
Settle the frame,
unburden the held,
tension, a knot untied,
eyes closed, or gaze adrift,
a softening inward.
Breath arrives,
constant, unseen companion,
four counts in, a fullness drawn,
two counts held, a quiet pause,
four counts out, a letting go.
This rhythm, an anchor dropped,
in this very now,
rise and fall, a gentle tide,
sensation whispers,
this breath, this feeling, this sound,
the universe contained.
Past, a phantom limb,
future, a shadow play,
neither holds dominion here,
this instant, the wellspring,
of action, of joy, of peace,
potential unfurling.
What has been, unyielding,
what will be, unwritten,
but this breath, this touch, this moment,
a choice resides within,
gratitude blooming,
stillness discovered.
Regrets, worries, whispers of ghosts,
they hold no substance now,
attention returns, a gentle hand,
to the skin's soft touch,
the air's unseen currents,
reality unfolds.
Samprati Hum,
I am present, the mantra breathes,
a silent echo within,
the now, my true self,
a gentle guide, a returning home,
mind's wanderings stilled.
The resonance felt,
a grounding deepens,
cantered in the flow,
breath's natural rhythm returns,
deep draughts drawn,
tension released, a final sigh.
Fingers stir, toes awaken,
movement returns, a gentle wave,
eyes open softly,
presence carried forth,
into the fullness of the day.
