Transcript

Day 7: The Power of the Present Moment

Welcome to day seven of your 10-day-focus meditation journey.

Today we’re going to be talking about the power of the present moment.

And by now, you’ve probably realized that being in the present moment is truly the heart of any meditation practice.

Learning to be in the present moment isn’t only a better way to connect with ourselves and the world around us, but it can be absolutely amazing for increasing our focus and concentration.

It’s said that the present moment is all we really have.

And while this concept can seem a bit complicated at first, truly understanding it can honestly revolutionize your life.

The thing is, most of us spend most of our time thinking about anything but what we’re doing in the present moment.

Take a moment to notice this right now.

Can you recognize the different places you’ve gone in your mind since we started this meditation? It’s safe to say that listening to these words wasn’t the only thing your mind was occupied with.

When we become more aware of the present moment, we become aware of how much time we do spend thinking about other things.

Can you see how learning to become more aware of the present moment could really increase your focus?

When we’re more aware of what’s going on in the present, we’re more likely to concentrate on whatever it is we’re doing in the present.

Become more mindful of each moment as it passes is really one of the best ways to start to improve your focus and learn to concentrate for longer periods of time.

There’s really nothing like harnessing the power of the present moment.

Not only can learning to live in the present increase your focus, but it can bring calm to the chaos, and really just allow us to savor the simple moments that make up our life.

Today we’re going to practice a present moment meditation that will help you begin to live more fully in the now and harness all the wonderful benefits that result because of it…including increased focus and concentration.

Go ahead and find yourself a comfortable position.

Maybe sitting in a chair or on the floor.

You might feel like lying down for this meditation.

Whatever feels best for you in this moment is exactly what you need to do.

Just start to get comfortable and really tune in to relaxing your body and mind.

You can go ahead and start to let go of any other thoughts you might be having.

Just really bring your awareness to the breath.

In and out.

Starting to really slow down.

Go ahead and let go of any thoughts than what is happening right now.

The only thing that exists in this moment is you, right here, right now, body and mind in this space and time.

All you need to do is breathe.

(there is a huge crash sound in this pause…can it be edited out on your end???)

If it helps you might want to use a simple phrase to keep you focused on each breath.

Breathing in, I know that I am breathing in.

Breathing out, I know that I am breathing out.

Repeat this to yourself silently as you continue to breathe.

Aware of the present moment, right here, right now.

Just a simple phrase every time you breathe.

Breathing in, I know that I am breathing in.

Breathing out, I know that I am breathing out.

If your mind has begun to wander away from the present moment, just bring yourself back to the breath and back to your phrase

Breathing in, I know that I am breathing in.

And breathing out, I know that I am breathing out.

You can continue to say this phrase in your mind as you simply continue to breathe. The only moment you have is now.

If you’re mind has begun to wander, just gently bring yourself back to the present moment and let go of any other thoughts you have as you continue to keep your attention focused on the breath.

Just slowly in.

And slowly out of your body.

And as you continue to breathe just start to slowly become aware of the room around you.

Notice how the floor might feel beneath you.

The temperature of the air in the room.

Any subtle background noises you might hear.

Just observe everything happening in the present moment without judgement as you simply continue to breathe.

The only moment you have is right now.

Each moment that passes spent in the present moment will only increase your quality of life and bring more awareness to the world around you.

You can go ahead and begin to invite a deeper breath.

Wherever you might have just been in your mind, just bring your attention back to right here, right now.

There’s no other place you need to be.

You might want to wiggle your fingers and toes or maybe stretch your arms up over your head.

Just bring a little movement back to your physical body as we begin to move out of this meditation.

Before you get up and go about your day, take a minute to reflect on today’s meditation and how becoming more aware of the present moment can really begin to benefit your life.

As we close this present moment meditation, a quote from Thich Nhat Hanh, Buddhist monk and global spiritual leader, “Breathing in, I calm my body. Breathing out, I smile. Dwelling in the present moment, I know that this is a wonderful moment.”

We’ll see you back again tomorrow for more ways to increase your focus through the power of meditation.

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