The most powerfully simple presence practice you'll ever use

DAILY PRACTICE

The most powerfully simple presence practice you’ll ever use

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3-min daily practice. Connect to the safety and truth of the present moment with this simple, yet powerful, daily presence practice. Return to the grace and support that is available to you right now. Take the next three minutes to get present with yourself.

“Your true home is in the here and the now. Life is available only in the present moment.”

Thich Nhat Hanh

Anxiety, overwhelm, depression, worry, comparison, guilt, reaction, fear, they all come from our habit of living either in the past or worrying about a future we’re uncertain of.

Either we’re replaying the events of the past, feeling guilt or judging ourselves for some way we’ve been. Or, we’re worrying, making up stories about a future we’re uncertain of. Both habits take us out of the present moment. And, the present moment is the only place where we have the potential to change how we feel about the past, or how we will be in the future.

This powerfully simple presence practice reconnects us to now. And now is where our power is. This practice reconnects us to the powerful truth that we’re safe. We’re okay. We’re doing the best we can. We’re likely being supported in many small, seemingly insignificant ways that together can remind us of the grace and support that is always available to each and every one of us in any given moment.

Step-by-step daily presence practice

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Time needed: 3 minutes.

  1. Sit somewhere quietly where you won’t be disturbed (too much).

    I suggest sitting in your favorite spot in your home or in your yard or a local park (if it’s open to the public and you’re complying with your local social distancing requirements).

    Settle your body by sitting in a chair or on a comfortable pillow or cushion on the floor. Or, find a patch of grass, some leaves, a stone or a tree trunk to sit upon.

    Turn your focus inward by closing your eyes or having a gentle gaze toward the ground.

  2. You can do a walking version of this practice too.

    If you are in a space where you can walk while respecting social distancing to your fellow humans, this is a great way to practice presence.

  3. Ask yourself this question:

    When you’re ready, ask yourself either aloud or internally, whichever is most comfortable for you:

    ☾ ◐ ✕ ● ☉ ◯ ☉ ● ✕ ◑☽

    What am I being offered right now?

    ☾ ◐ ✕ ● ☉ ◯ ☉ ● ✕ ◑☽

  4. Answer this question using everything present in the current moment.

    Using what’s available to you in the present moment, answer yourself.

  5. Repeat the question:

    ☾ ◐ ✕ ● ☉ ◯ ☉ ● ✕ ◑☽

    What am I being offered right now?

    ☾ ◐ ✕ ● ☉ ◯ ☉ ● ✕ ◑☽

    Continue to ask the question and answer it again and again for the next few minutes. You can continue for as long as you’d like: from three to five to up to 10 minutes if you need it.

  6. Answer yourself again, using another response that comes from your experience in the current moment.

    Using what’s available to you in the present moment, answer yourself.

  7. Notice what being in the present moment feels like.

    Take note of what you learn as you continue to ask yourself this question and answer.

☾ ◐ ✕ ● ☉ ◯ ☉ ● ✕ ◑☽


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