Meditation For Being Present, With Script

Research from Emily K. Lindsa et. al. [University of Pittsburgh] shows that focusing on the present moment helps us let go, and reduces stress, anxiety, and negative emotions. Plus, it increases happiness and productivity. [1] 

But how do you get there? Mindfulness exercise help. And one way to get there is with the following meditation for being present.

Meditation for Being Present

Note: If you are new to mindfulness, you’ll probably want to read my guide to  meditation at home

1: Set the intention to be present 

Say to yourself, “I will live the moments of my life. I will be awake and aware.”

By setting the intention to be mindful, you are focusing your mind on one goal: To live in the moment consciously, which is a great way to startva meditation according to, John Yates, the founder of Dharma Treasure Buddhist Sangha in Tucson.

2: Choose a physical object on which to meditate.

Choose one thing to focus on, something calm and relaxing, such as a crystal, candle, or simply a pebble.

Place the object three feet away and directly in front of your eyes.

3: Look straight ahead, focusing on your object.

Try to focus on one specific part of the object, so that you do not move your eyes at all.

You will notice at times that you feel the inclination to move. Don’t. Stay still. Keep focusing. Look straight at the object.

If thoughts enter your mind, let them come and go without fighting or resisting them.

If your thoughts distract you, acceptance meditation helps. Label them (by saying, “This is just a thought”). This will make you less reactive to thoughts.

What we are doing is a combination of the traditional meditation techniques Samatha (Buddhist concentration meditation) and Trataka (Yoga “Stillness Gazing” Meditation).

Samatha trains the mind to focus on the present moment. Trataka is about holding our gaze straight.

Research by Taruna Mallick and Ravi Kulkarni shows that when we hold the eyes still, the mind becomes still. This is because there is a direct link between neural activity and eye movement. Stop the eye movement, and you stop the neural activity.  [2]

4. Continue for 15 minutes

5: [Rest of the day] You are now present and mindful. The trick is to stay mindful for the rest of the day.

You re now being mindful. And you probably want to continue to be mindful throughout the day. To do this, take a break every two hours. In the break, meditate on your breath for just five breaths. Set your intention (the next thing you must do) and do it mindfully.

Henepola Gunaratana recommends routinely checking in on:

• How you are feeling
• What is occurring in your mind
• What you are experiencing via your senses
• What you are actively doing.

When you tune into these four aspects of the present moment, you will be more awake and aware.

Final thoughts

Nice job! You’ve finished our being present meditation script. The trick to living in the moment is to maintain mindfulness. We can use the Four Foundations of Mindfulness to do that. By labeling our thoughts, feelings, and sensations we are experiencing, we can continue to live in the moment.

For help with this, and to go further in your meditation practice, book a private online meditation lesson with me today.

Paul Harrison

Paul Harrison is a meditation teacher with 25 years of experience and a deep passion for helping others. Known for his empathy and authentic approach, he’s dedicated to guiding individuals and teams toward mindfulness, clarity, and well-being.