Rolling Out

Mindfulness of the present moment meditation

Come join us at “Mindfulness of the Present Moment,” a guided meditation brought to you by Peace and Purpose. This meditation aims to deepen your connection to the present, reducing stress and enhancing your overall sense of peace and fulfillment.

Welcome to the meditation of RollingOut Universe, we invite you to this session. We will focus on cultivating awareness and appreciation of the here and now, encouraging you to fully engage with each moment.

Choose a quiet, comfortable spot where you can sit or lie down without interruptions. Make sure your environment is conducive to focus and relaxation—perhaps by ensuring a gentle, ambient light or soft, soothing background sounds. Close your eyes gently.

Let’s do a countdown engaging in the present moment.

5 Start by taking deep, mindful breaths. Inhale slowly and deeply, feeling the air expand your lungs and abdomen. Exhale thoroughly, releasing all the air and any tension you might be holding. Let each breath ground you more deeply in the present.
4 Gradually relax each part of your body, starting from your toes and working up to your head. With each breath, release tension in your muscles and joints, allowing your body to feel heavy and at ease.
3 Allow your thoughts to pass without attachment. Visualize them like leaves floating down a river, drifting out of sight. Each thought that leaves clears space for a deeper sense of calm.
2 Shift your focus to the physical sensations you are experiencing right now. Notice the feeling of your clothes against your skin, the temperature of the air, the surface beneath you. Each sensation anchors you further in the present.
1 Silently affirm your commitment to stay fully present during this meditation. Embrace a willingness to experience this moment fully, without judgment or distraction.

Visualize yourself in a tranquil place where time seems to slow down—a quiet garden, a peaceful beach at sunrise, or a cozy room with soft lighting. This is your space to connect deeply with the present.

Engage each of your senses one by one. Notice what you can see, hear, smell, taste, and touch. Pay close attention to the details and nuances of each sensory experience, allowing them to bring you more deeply into the now.

Turn your attention to your breathing. Observe the natural rhythm of your inhales and exhales. Feel the air moving in and out of your body, a constant reminder of life and the present moment.

Check in with how you are feeling right now, without trying to change or judge your emotions. Simply acknowledge their presence as part of your current experience.

Embrace the present moment as it is, even if it’s not perfect. Acceptance allows you to experience peace and contentment, regardless of external circumstances.

Let’s do a countdown concluding this meditation.
5 Take a moment to appreciate your ability to dwell in the present. Recognize the peace and clarity that come from this mindfulness practice.
4 Begin to bring your awareness back to the room around you. Notice any sounds, the light filtering through your eyelids, the feeling of the air on your skin.
3 Consider how this practice of mindfulness made you feel. What did you notice about being fully present? How did it affect your state of mind?
2 As you resume your day, try to maintain this heightened awareness of the present. Let the mindfulness cultivated in this session influence how you interact with the world around you.
1 When you feel ready, gently open your eyes. Take a moment to adjust to your surroundings, maintaining your sense of presence.

Please join me as we share the affirmation for today, “I release the past and future, living fully in the present.”, say that to yourself, and own it.

Thank you for joining “Mindfulness of the Present Moment.” May this practice help you find joy and tranquility in the simplicity of being fully present. Return to this meditation whenever you need to reconnect with the now. Sending you off with love, and see you again soon at Peace and Purpose.

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