Join us for Mindfulness of the Current Moment, a guided meditation brought to you by RollingOut Universe. This meditation is designed to deepen your connection to the present, reduce stress, and increase your overall sense of peace and fulfillment.
Welcome to RollingOut Universe Meditation. We invite you to this session. We focus on developing awareness and appreciation of the here and now and encourage you to be fully present in every moment.
Choose a quiet, comfortable place where you can sit or lie down without being disturbed. Ensure an environment that is conducive to focus and relaxation, such as ensuring gentle ambient lighting and soft, soothing background sounds. Please close your eyes gently.
Let’s count down this moment.
5 Start by breathing deeply and consciously. Inhale slowly and deeply, feeling the air expand your lungs and abdomen. Breathe out thoroughly, releasing all the air and releasing all the tension you are holding. Let each breath ground you more deeply in the present.
4 Gradually relax each part of your body, from your toes to your head. Each breath releases tension in your muscles and joints, making your body feel heavier and more relaxed.
3. Let your thoughts pass without attachment. Imagine the leaves flowing down a river and disappearing from view. Each thought creates space for deeper stillness.
2 Shift your focus to the physical sensations you are currently experiencing. Notice how your clothes feel against your skin, the temperature of the air, and the surfaces beneath your body. Each sensation further grounds you in the present.
1 Silently affirm your commitment to remain fully present during this meditation. Be willing to fully experience the moment without judgment or distraction.
Imagine yourself in a tranquil garden, a quiet beach at sunrise or a cozy room with soft lighting – a tranquil place where time seems to slow down. This is a space to deeply connect with the present.
Use each of your senses. Pay attention to what you see, hear, smell, taste, and touch. Pay close attention to the details and nuances of each sensory experience, bringing you deeper into the now.
Pay attention to your breathing. Observe the natural rhythm of inhaling and exhaling. Feel the air moving in and out of your body. A constant reminder of life and the current moment.
Check in with how you feel now, without trying to change it or judging it. Just acknowledge their presence as part of your current experience.
Accept this 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 to conclude this meditation.
5. Take a moment to appreciate your ability to live in the moment. Recognize the peace and clarity that this mindfulness practice brings.
4 Begin to bring your attention back to the room around you. Notice every sound, the light passing through your eyelids, and the sensation of air on your skin.
3 Think about how this mindfulness practice made you feel. What did you notice about being fully present? How did it affect your mental state?
2 As you resume your day, try to maintain this heightened awareness of the present. Let the mindfulness you develop in this session influence the way you interact with the world around you.
1. When you are ready, gently open your eyes. Take some time to adjust to your surroundings while maintaining your presence.
Please share today’s affirmation, “I release my past and future and live fully in the present,” and I encourage you to own it and say it to yourself.
Thank you for participating in “Mindfulness in the Present Moment.” May this practice help you find joy and serenity in the simplicity of being fully present. Return to this meditation whenever you need to reconnect with the NOW. I send you off with love. See you again at RollingOut Universe.
Youtube link: Mindfulness in the Present Moment (youtube.com)
