See all Meditation


Top articles

How to Meditate: Meditation 101 for Beginners

10 Science-Backed Benefits of Meditation

What is Meditation?

Mindful LivingSleep
CommunityFor Work

Four Steps to Deep Presence

Cory Muscara






Scan the following QR code with your camera app to open it on your phone

Four Steps to Deep Presence

In this meditation, we'll explore four qualities that can help us live with presence, connection, and happiness.

Let's begin by finding

a comfortable posture.

This could be sitting,

standing or lying down.

If it feels okay to do so,

you can close your eyes now.

And we'll take one deep

breath together to settle in.

Breathing in through the nose.

And slowly out through the mouth.

Inviting the jaw to relax.

The teeth don't need to be clenched.

Inviting the shoulders to soften.

As well as the hands and the belly.

And overall, you can just give

the entire body the invitation

to disengage, to relax.

And as the body falls into

ease, you can let the breath

fall into its natural rhythm.

We'll spend a few moments, anchoring

our attention on the breath as a way to

stabilize our focus and our presence.

In this meditation, we're exploring

the four pillars of presence - focus,

allowing, curiosity and embodiment.

So as you rest here, check in with

yourself and see, am I focused?

And what would it be like to bring more

focus and attunement to this moment?

It could be on the moment itself,

or it could be on the breath.

So really getting precise

in your awareness.

And then we have allowing.

Are you in an allowing

relationship to your experience?

One of balance, ease, where

you're not resisting what

arises and not holding onto it.

Just like a clear screen and

wind moves through it as it will.

So connecting to that.

And what sort of adjustments might you

need to make to become more allowing?

We also have a curiosity.

The thing that brings us closer

to our present moment experience.

So, what might it be like to amplify

your curiosity in this moment to

increase the gentle wonder of what

is this moment like right now?

And lastly embodiment.

Experience this moment with all of

your senses and the felt sense of

this moment, sensations, emotions.

Making space for all of it.

So let's take one more

deep breath together.

In through the nose.

And out through the mouth.

When you're ready, you

can open your eyes again.

Great job today.

See if you can practice these four

principles in your day to day life.

Thank you for your practice.

And until we talk again, take care.

Similar to this

Awakening Out of Autopilot ModeMeditation by Melli O'Brien
Melli O'Brien

Awakening Out of Autopilot Mode

Meditation · 5-20 mins4.6

More from this teacher

Get Unlimited Access

Start your mindfulness journey today.

A Mindfulness Plus+ subscription gives you unlimited access to a world of premium mindfulness content.

  • Over 1,800 meditations, sleep, calm music, naturescapes and more
  • Daily mindfulness video meditations 365 days a year
  • 100s of courses and tools to help manage anxiety, sleep and stress

Email Missing

We couldn’t detect your email with the SSO provider you have selected.

Mindfulness Guarantee

We are here to make a positive impact on the world. We never want to sell you something that hasn’t helped you live a better life. That’s why if you’re unhappy with any purchase from us, you have 30 days to get a full refund and your money back.

If you subscribed to Mindfulness Plus+ and are unhappy with your purchase, please get in contact with us within the 30-day period and we’ll refund your purchase.

Learn more about our Mindfulness Guarantee.


Bring balance into your everyday life.

We believe in a world where everybody has access to the life-changing skills of mindfulness.

  • 2,000+ Guided Meditations
  • Daily Coaching
  • Sleep Content
  • Mindful Exercises
  • Mindful Radio
  • 10+ Courses from world-class teachers

Private Browsing

Added to your cart!


Claim your free access

Create a mindfulness account and we’ll unlock this premium session in your account forever.

or continue with
By continuing, you agree to our terms of service and privacy policy.

Do you already have an account?

Start a free trial to play this session

7-Days free trial, cancel anytime.

Start 7-Day Free Trial

Finish personalizing your account

Complete a few quick questions to make your own personalized mindfulness plan.