The ability to anchor into the right here and now is inborn, available to each and every human on the planet. The benefits of stopping to do this can’t really be put into words although it can be especially helpful when experiencing stress, distraction, fear, or other strong emotions.
Similar to simple meditation, presencing one’s self to the moment is simple. It’s about here, now, and the choice to embrace life fully. So let’s begin…
Allowing your breath to be an anchor in the moment, your body, your awareness — notice your breath. You don’t need to change it, just notice its simple rhythm for a few cycles.
As you notice your breathing allow your attention to sink deeply into the action of breathing that is taking place without your help. Allow your body and mind to relax a bit on each exhale.
What are you doing? Are you in the middle of an activity? Are you resting somewhere? What’s going on around you? What sounds do you hear? What smells are in the air? What do you feel around you? Is there a taste in your mouth? Bring your attention to your senses, gently, to orient yourself to the right here and now. Just notice how your body feels and what is happening in this moment. Keep the focus soft and simple.
Drop deeper into your body and begin to notice and deeply feel the inside of your body. You can re-center into your breath, the center of your being and life, to feel the inside of your chest and abdomen. Gradually, slowly — or quickly if you’d like — notice the spacious inside of your body from your fingertips, up your forearms and elbows to your shoulders.
We are made up of mostly space. Empty, yet very alive space. Why bring our attention to this in the moment? Recognition of this space allows for awareness and resolution if we are experiencing stress. It’s kind of like drinking a glass of water when one is dehydrated; it is the simple acknowledging of one’s basis. This is done through feeling.
Continue noticing the vast, energetic space inside your body up your neck and into your head, and down through your chest, abdomen, hips, legs, knees, ankles, all the way down into the tips of your toes. Notice how you feel right now.
Through presencing yourself to the moment, and sharing this exercise with children whenever it feels appropriate, you open to relaxation, connection, unseen solutions to problems, and most importantly — the appreciation of the present. This can be done anytime, anywhere.