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Enjoying This Moment

Cultivate presence, peace, and gratitude in this uplifting and serene meditation.

Settling into your meditation posture for today's practice. Allowing the eyes to close. And taking one deep, slow breath in. And a long steady breath out. And as you breathe out, allowing any tension in the body to soften a little.

So relaxing the jaw. Softening through the shoulders. Letting the belly release any tension. And the hands to soften. Just letting the whole body relax a little more and settle into this moment.

And the mind tends to also hold tension. So we have this mental tendency to fixate on our problems and our to-do lists, our worries, our regrets and our plans. But in this moment, right now, can you get a sense of letting that mental tension subside a little? Letting it go in the same way that you let go of tension in the body and beginning to bring in a sense of letting yourself enjoy this moment. Inviting you to pay attention to anything in your present moment experience that's pleasant. So keeping your focus grounded in your sense perceptions.

Noticing maybe there's sounds around you, for instance, that are quite pleasant. Maybe the soft texture of fabrics against your skin is pleasant. Or maybe your belly is soft or your hands are soft and that feels pleasant. So continuing to scan through your present moment experience. And when you find something that's pleasant, staying with it for a few breaths and really having a sense of soaking it in, appreciating it, enjoying it and dwelling in it for a few moments.

What else can you notice? Perhaps there's an absence of hunger or pain and that's pleasant. The body feels warm enough or cool enough and that's pleasant. Just keep scanning through your experience. Enjoying and appreciating what's here to be felt and known and experienced. And as this practice now begins to come towards a close, taking another deep, slow breath in.

And as you breathe out, beginning to wriggle the fingers and the toes. And notice how your mind and your body feel after taking this time to appreciate the good in the present moment. And when you're ready, opening the eyes. And if you care to, perhaps making an intention now to take this appreciative and open awareness with you into the rest of your day. Thank you for your practice.

Take care.

Meditation

4.7

Enjoying This Moment

Cultivate presence, peace, and gratitude in this uplifting and serene meditation.

Duration

Your default time is based on your progress and is changed automatically as you practice.

Settling into your meditation posture for today's practice. Allowing the eyes to close. And taking one deep, slow breath in. And a long steady breath out. And as you breathe out, allowing any tension in the body to soften a little.

So relaxing the jaw. Softening through the shoulders. Letting the belly release any tension. And the hands to soften. Just letting the whole body relax a little more and settle into this moment.

And the mind tends to also hold tension. So we have this mental tendency to fixate on our problems and our to-do lists, our worries, our regrets and our plans. But in this moment, right now, can you get a sense of letting that mental tension subside a little? Letting it go in the same way that you let go of tension in the body and beginning to bring in a sense of letting yourself enjoy this moment. Inviting you to pay attention to anything in your present moment experience that's pleasant. So keeping your focus grounded in your sense perceptions.

Noticing maybe there's sounds around you, for instance, that are quite pleasant. Maybe the soft texture of fabrics against your skin is pleasant. Or maybe your belly is soft or your hands are soft and that feels pleasant. So continuing to scan through your present moment experience. And when you find something that's pleasant, staying with it for a few breaths and really having a sense of soaking it in, appreciating it, enjoying it and dwelling in it for a few moments.

What else can you notice? Perhaps there's an absence of hunger or pain and that's pleasant. The body feels warm enough or cool enough and that's pleasant. Just keep scanning through your experience. Enjoying and appreciating what's here to be felt and known and experienced. And as this practice now begins to come towards a close, taking another deep, slow breath in.

And as you breathe out, beginning to wriggle the fingers and the toes. And notice how your mind and your body feel after taking this time to appreciate the good in the present moment. And when you're ready, opening the eyes. And if you care to, perhaps making an intention now to take this appreciative and open awareness with you into the rest of your day. Thank you for your practice.

Take care.

Melli O'Brien

Meditation

4.7

Duration

Melli O'Brien

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