Present Moment Meditation

5 minute guided meditation to reduce stress and anxiety

Begin by finding a comfortable and quiet place to sit or lie down. Close your eyes gently, if that feels comfortable to you, and take a deep breath in through your nose, allowing your lungs to fill completely. Then exhale slowly through your mouth, letting go of any tension or stress you may be holding onto.

As you continue to breathe slowly and deeply, bring your awareness to the present moment. Feel the sensations in your body—the weight of your body on the chair or the ground, the sensation of the air against your skin, and the rhythm of your breath.

Now, imagine a warm and gentle light surrounding you, like a soft cocoon. This light represents the present moment, and it's here to support and protect you.

With each inhale, imagine you are breathing in this calming light, allowing it to fill your entire being with a sense of peace and tranquility. And with each exhale, release any worries, regrets, or anxieties about the past or the future. Let them drift away, knowing that they have no power over you in this moment.

Now, let's focus on your thoughts. Notice if your mind begins to wander to the past or the future. When it does, gently bring your attention back to your breath and the present moment. Picture those thoughts as leaves floating on a stream. Acknowledge their presence and then let them gently drift away.

You are not your thoughts; you are the observer of your thoughts.

Continue to breathe deeply and let go of any attachments to the past or the future. Allow yourself to fully embrace this moment.

Feel the peace that comes from letting go of the burdens of the past and the anxieties of the future. In this moment, you are free, and you are safe.

Now, take a few moments to silently repeat these affirmations to yourself:

"I am fully present in this moment." "I let go of the past with love and gratitude." "I trust in the unfolding of the future." "I am at peace."

Continue to breathe and repeat these affirmations as many times as you need, allowing them to sink deeply into your consciousness.

When you are ready, slowly begin to bring your awareness back to your surroundings. Wiggle your fingers and toes, and when you feel ready, gently open your eyes.

Remember, this present moment is always available to you. Whenever you find yourself lost in worries about the past or the future, come back to your breath and these affirmations to ground yourself in the beauty of the here and now.