In this post, I want to share a powerful meditation technique to live in the present moment. This recording takes you through a simple exercise to help you calm your mind and center your awareness into The Now.

This meditation is one part of our 30 day Introduction to Meditation.

You can register for free on this page to get started with the course.

Guided Meditation to Stay in The Now

Meditation Script for Being Present

Here is the guided meditation script for being present, used in the meditation above.

Hello, and welcome to Day 16 of Quiet The Mind, an Introduction to Meditation. I’m Kyle Greenfield, with The Joy Within.

Take a few moments to center. 

Today, we will begin to explore more fully the current moment.

In fact, we have already begun this process. Every idea we have explored, every breath we have taken, has led us exactly to where we are, right now.

You are, always, right now.

The Eternal Now is the only thing that does not change. Thoughts, circumstances and situations, even your life itself: they all pass. They all shift, in and out of the moment. In and out of awareness.

But, the present does not. The present moment simply is…It is all that is.

It is the canvas, upon which all things are written. 

It is the Tao that cannot be named.

When you move into The Now, you step back from your mind. Your thoughts slow. You find more space. You become clearer, and more alive. The world becomes more vibrant, more colorful, and more interesting. 

You may find yourself marveling at the beauty of whatever is there for you in that moment. It is a sensation that, finally, you are awake. You are alive.

You can become aware of this moment as effortlessly as you can become aware of your breath. Remember: the breath is a symbol. It is a pointer. 

Explore now, that sensation to which it points. Center your awareness on everything that is, right now.

To do this, create a trigger. Tap your thumb to your index finger. Or, tap your hand to your leg. Whatever feels comfortable. When you tap, you center, reminding yourself, every few seconds, to come back to this moment.

Tap.

Tap.

Gradually. gently.

Let this be a reminder to focus. Add a word to help you. As you tap, think: Now….Now.

Or…peace….peace.

Continue this practice, tapping every few seconds. Remembering, over and over again, the feeling of Now.

After a few moments, release the tap, but continue to focus, continue to center.

Be here now.