Come join us for a calming meditation session, where we will focus on the importance of living in the present moment. It’s common to get caught up in the busyness of everyday life and lose sight of the here and now, often getting carried away by thoughts of what has already happened or what is yet to come. However, during this session, we will softly guide you back to the present, where tranquility and clear thinking can be found. Be a part of this mindfulness experience with us, cherishing each passing moment with gratitude and awareness. Enjoy!
Welcome to RollingOut Universe, we are so excited for you to join this meditation. The purpose of this meditation is to let go of the past and the future and be in the present.
So start getting comfortable. Sit or lie down in a quiet place, and make sure you are in a comfortable place, not too slouched. But not too tense, close your eyes, or keep them relaxed, whatever feels more comfortable.
Let’s do a countdown to prepare ourselves to head off into a peaceful area in your mind.
5 Take a deep breath, inhale slowly through your nose and into your stomach
4 Inhale again and retain it for a moment
3 Exhale slowly through your mouth, as you exhale, relax
2 Let’s do it again, repeat this breathing 3 times Set your intention
1 Bring your attention to the present moment
Now visualize yourself as a mountain incapable of being moved by the constantly changing. Observe your thoughts and emotions like clouds passing through the sky. You do not engage with them; instead, you stay in the mountain, the now.
Once you have completed exploring your mind’s activity, bring your attention to your body sensations. Notice the ground you are standing on, the chair against your back, and your clothes on your skin. Is there any discomfort, any tingling, or warmth Tell yourself that these are just bodily sensations and observations, and you do not need to respond to them; just acknowledge them.
Take a moment to concentrate on your breathing. Feel the refreshing sensation as you breathe in through your nose and feel your chest or stomach expand and contract with each breath. Quietly count from one to five on each exhale, then begin again. If your thoughts drift, gently redirect your focus back to your breath without criticism. Open up your listening to the sounds in your environment. Recognize the distant hum of traffic, the songs of birds, or even the sound of your breathing. Don’t overthink these sounds, simply let them exist in the current moment
Pay attention to one of your senses, such as the scent in the air, the taste of toothpaste in your mouth, or the feel of your clothes against your skin. Focus on all the little details of that sensation and immerse yourself completely in the current moment. Next, expand your awareness to take in everything happening in the present moment. Notice all the sights, sounds, sensations, thoughts, and emotions without fixating on any one thing. Just observe and experience the present moment exactly as it unfolds.
As you keep breathing, feel a serene and peaceful sensation enveloping you. You are fully present in this moment. Release any concerns about what has happened before or what might happen in the future. This moment is all that matters.
Let’s do a countdown
5 Take a couple more deep breaths
4 When you feel prepared, softly move your fingers and toes
3 Gradually open your eyes
2 Bring this feeling of calmness and mindfulness with you as you go about your day
1 Take a few moments to simply be, you are fully present in this experience, right here, right now
Remember, even a few moments of bringing your awareness to the present can create a sense of peace and clarity. You are always welcome in this place, come back whenever and practice this meditation to cultivate a more mindful and grounded way of being.
See you again in our next session, here at RollingOut Universe.
Youtube Link: Present Moment (youtube.com)
