Being Present Meditations

How present do you feel right now? Presence, as in “presence of mind,” is the most essential prerequisite for harnessing attention. “Being present” means, at the very least (and for some mystics, at the very most), being and here and now. Of these three, being is the foundation. Even here and now must be to be uttered.

There are seven stages in this meditation. Each stage consists of a short phrase (mantram), and a space for contemplation. The mantram can be spoken in the mind or aloud (it’s worth experimenting with both). For the contemplation I suggest, at the beginning, that you observe your experience on three specific levels, allowing ample time for each in its turn:

  • physical and kinesthetic sensations
  • feelings
  • meanings

Center. For this meditation it is best to be in a comfortable, upright (awake) position. Allow your body to settle. Imagine an immaterial thread coming down from the sky and up from the earth through the center of your body. Allow the sky and earth to draw the thread a tiny bit up and down, gently lifting the top of your crown and bringing more gravity to your sacrum. Clear a space in your mind. Ask your thoughts to step back for this moment. They need not vanish; only stand back to give you space to be. Invite your feelings to help you experience.

Meditation

Now here I am.

[Two complete breaths]

Now here I am.

[Two complete breaths]

Now here I am.

Notice your experience. Sensations in your body. Feelings. Meanings.

[In-breath] Now, here,
[Out-breath] I am.

[Two complete breaths]

[In-breath] Now, here,
[Out-breath] I am.

[Two complete breaths]

[In-breath] Now, here,
[Out-breath] I am.

Notice your experience. Body sensations. Feelings. Meanings.

Here I am.

[Two complete breaths]

Here I am.

[Two complete breaths]

Here I am.

Notice your experience. Sensations. Feelings. Meanings.

I am.

[Two complete breaths]

I am.

[Two complete breaths]

I am.

Notice your experience. Sensations. Feelings. Meanings.

I am here.

[Two complete breaths]

I am here.

[Two complete breaths]

I am here.

Notice your experience. Sensations. Feelings. Meanings.

[In-breath] I am,
[Out-breath] here, now.

[Two complete breaths]

[In-breath] I am,
[Out-breath] here, now.

[Two complete breaths]

[In-breath] I am,
[Out-breath] here, now.

Notice your experience. Sensations. Feelings. Meanings.

I am here now.

[Two complete breaths]

I am here now.

[Two complete breaths]

I am here now.

Notice your experience. Sensations. Feelings. Meanings.

How are you experiencing your presence compared with when you started? How are you experiencing your being compared with when you started?

 

“I Am” Meditation

The “I am” mantram can be done on its own. Here are two variations:

Contemplate Being

Do this meditation for a preset amount of time. Start with 1–2 minutes.

I am.

Who am I?

I am.

I am not one and the same as my appearance. What am I?

I am.

Who is speaking?

I am.

Ask your own questions, make your own observations. Concentrate your thinking on the I am sounding within. Continue your contemplative meditation for the duration of your allotted time. Notice your experience. Sensations. Feelings. Meanings.

Just Be

[In-breath] I
[Out-breath] Am

[Repeat with each breath.]

 

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