Guided Mindfulness: The Gateway to Presence and Peace

Follow along with this 3-part guided mindfulness exercise to free yourself of past regrets and future anxieties. You'll strengthen you ability to cope with stress and discover the tranquility that is available in the present moment. Are you ready to savor the power and grace of the "right now"?

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How to Be in the Present Moment

Time travel. Did you know it’s possible?

It is! And in fact, you do it every day, multiple times.

You went into the future when you started prepping for the presentation you have to give at the next monthly update. You traveled even further when you started worrying about how you’re going to hit your revenue projections by the end of the year.

Then you packed your bags and went back in time to relive the conversation you had with your bestie where you weren’t as supportive as you should have been. Then you went down the Road of Regret about the amount of chocolate you ate after dinner last night.

SERIOUS QUESTION: WHAT PERCENTAGE OF YOUR DAY DO YOU THINK YOU SPEND BEING IN THE PRESENT MOMENT?

So much of our stress comes from our tendency to time travel: projecting into the future and worrying about potential stressors, or rehashing the past and beating ourselves up for things we did – or didn’t – do.

This is a big, blanket statement, but there’s typically not a ton of stress in the present moment. By and large, we’re not in imminent danger, we’re safe, and we’re breathing. We’re handling it. Just like you are, RIGHT NOW.

Here’s a 3-part exercise to bring yourself into the present moment:

Focus on the breath and present moment, paying attention to your senses without judgment.

Focus your attention on your body. Your posture, where there might be any tension, how it feels: tired, energized, hungry. What you can feel.

Now focus your attention on your breath. Notice the movement of your body, of how your chest rises and falls, how your belly pushes in and out, and how your lungs expand and contract.

Find the pattern of your breath and anchor yourself to the present with this awareness.

Expand your awareness even further to the environment around you.

Bring your attention to what is in front of you. Notice the colors, shapes, patterns, and textures of the objects you can see.

Just be present in your awareness of your surroundings without judgement. Be the observer.

Revel in the fact you are here. In this moment. In your body. In your mind.

You are well. You are safe.

Now try to carry this mindfulness as far forward as you can today.

Here’s to less travel,

Jenny