Back in the Moment

Perhaps you notice how your thoughts still linger in the past or future. That is completely natural after an intense day. Imagine your thoughts are like birds flying across a vast sky. You do not need to catch them or chase them away. Simply let them pass by and gently direct your attention to your body. Begin with your feet. Feel your toes, your heels, the way your feet touch the ground. Breathe consciously into this region of your body. Move your attention to your legs. Notice each sensation without judging it. Perhaps warmth, coldness, heaviness or lightness. Let your attention wander to your pelvis and lower back. Tension from the day often accumulates here. Breathe deeply into this region and release with each exhale everything that is stored there. Feel your belly, how it rises and falls with each breath. This is your natural rhythm, your home in the present moment. Let your attention wander to your chest. Notice the space around your heart. Perhaps you find tightness or expansiveness here. Breathe gently and allow this space to open. Become aware of your shoulders. Often they carry the weight of the day. Let them become heavy and sink with your next exhale. Feel your arms, your hands, your fingers. Notice how relaxed they can become when you allow them to let go. Let your attention wander to your neck and head. Relax your forehead, your eyes, your jaw. With each exhale your entire body becomes softer and more present. Now become aware of your body as a whole. You are here. You are now. You have completely arrived in this moment. If your thoughts wander again, that is completely fine. Simply use your breath as a bridge back to the present. Inhale - here I am. Exhale - now I am here.