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Guided Meditation: Being Present

As we bustle through the holidays and now approach the new year, we can miss a lot of what’s happening in life around us. This 10-minute mindful exercise helps you refocus and get back to the present moment, which is where life actually occurs.

Our meditations are best practiced by listening to the podcast, which you can find here:

But if you love to read before practicing, here you go!

Sit comfortably straight with back supported, feet flat on the floor.

Notice your breath. Simply notice how it feels moving in and out of your body. [10 seconds]

Where do you notice it most? In your nose, throat, chest, belly? [1 minute]

Notice how your body feels where you are sitting. [30 seconds]

Notice how your feet feel where they connect to the floor. [30 seconds]

Noticing your bottom pressing into the seat. [30 seconds]

Notice your hands. How are they placed? [30 seconds]

Now notice where you are. [30 seconds]

What can you see from where you sit? [10 seconds]

What colors can you see? [10 seconds]

What shapes? [10 seconds]

What textures? [10 seconds]

What can you hear? [30 seconds]

Are there any smells? [30 seconds]

Is there any movement indoors? [10 seconds]

A clock, a pet, other people? [10 seconds]

Outdoors, are there leaves moving or birds flying or people walking by? [30 seconds]

Continue to stay aware of how your body feels as you breathe in and breathe out. Notice the details of the breath. Warm, cool, deep, shallow, fast, slow. [1 minute]

As you bring your meditation to a close, take a deep, cleansing breath in through the nose if you can and sigh with relief on the exhale through the mouth.

Take a moment to think about how observing your surroundings felt. [30 seconds]

How do you feel now?


This podcast is part of the Airwave Media podcast network. We’d deeply appreciate your support at Our podcast is now available to view on our YouTube Channel, so be sure to follow us there and on Instagram @amindfulmomentpodcast. Visit here for book recommendations.

A Mindful Moment is written and hosted by Teresa McKee and/or Melissa Sims. The Spanish version is translated and hosted by Paola Theil. Intro music, Retreat, by Jason Farnham. Outro music, Morning Stroll by Josh Kirsch, Media Right Productions. Thank you for tuning in! This podcast is produced by Work2Live Productions.

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