My present-moment meditation script will help you to develop present-moment mindfulness and to increase your focus.
Being present in the moment means being mindful.
Research from Emily K. Lindsa et. al. [University of Pittsburgh] shows that focusing the mind on the present moment (being mindful) has numerous health benefits including reducing stress and anxiety, reducing negative emotions, boosting positive emotions, and making us more productive .
If you’re anything like me though, you really just want to live the moments of your life, instead of being lost in thoughts and feelings. A big part of this is letting go [Read: Letting Go Script].
Our present moment meditation script shows you how to be in the present moment with mindfulness meditation. And you might also like to try my 40 Mindfulness Exercises.
Present Moment Meditation Script [15 Minute Session]
Note: If you are new to mindfulness, you’ll probably want to read my beginners guide to mindfulness meditation.
1: [1 minute] Set the intention to be present moment minded
Tell yourself that you are going to commit to living in the present moment. Say to yourself, “I will live the moments of my life. I will be present and mindful.”
By setting the intention to be mindful, you are focusing your mind on one goal: To be in the moment with mindfulness. This channels your energy into one purpose so that everything you are doing right now is designed to achieve the goal of living in the moment.
John Yates, Ph.D. [founder of Dharma Treasure Buddhist Sangha in Tucson] says you should set your intention and remind yourself why you are meditating because this helps to focus your mind on what you want to achieve.
2: [1 minute] Choose a physical object on which to meditate. Place the object directly in front of you, three feet away. Begin to focus your mind absolutely on that one thing.
Choose one thing to focus on. You can choose any meditation object you like. But choose something still and relaxing. I personally enjoy meditating on crystals, candles and statues.
Place the object three feet away and directly in front of your eyes. Sit with good posture and look straight ahead. If you placed your object correctly, you will be looking right at it.
Your choice of object might change the way you feel during the meditation. If, for instance, you focus on something neutral (like a pebble or a spot on the wall) your mind will become clear and very calm and unemotional. If you choose something positive, like a pleasant sound, you will still clear your mind, but you will also become happy. So, choose an object and begin to meditate on it.
3: [10 minutes] Aim to make your mind one with the object. And silence your thoughts and feelings.
Keep looking straight ahead at the object. Do not move your head or your eyes. 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 inclined 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 you struggle to do this, if your thoughts distract you, start to 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. 
This is the most essential part of our being present meditation script. While we are focusing on our meditation object, we are training ourselves to concentrate on the present moment. If this is difficult you might like to use this acceptance meditation script too.
4: [Rest of the day] You are now present and mindful. The trick is to stay mindful for the rest of the day.
To maintain mindfulness, after this meditation session, take a break every two hours. In the break, meditate on your breath for just five minutes. Set your intention (the next thing you must do) and do it mindfully.
Becoming mindful is easy.
By following our being present meditation script you will become present-moment-mindful in just 15 minutes. The trick is to stay mindful for the rest of the day.
To stay mindful for the rest of the day, take a five-minute break every two hours. In your breaks, close your eyes and focus your mind on your breathing. Then, decide what to do next. Set your intention and do whatever you need to do in a mindful way.
As well as setting your intention, you will want to refocus your mind. During your breaks, do what Henepola Gunaratana recommends in the book The Four Foundations of Mindfulness in Plain English. That is:
- Observe how you are feeling
- Label what is occurring in your mind in the present moment
- Observe what are you experiencing via your senses
- Be mindful of what you are actively doing.
When you tune into these four aspects of the present moment, you will bolster your mindfulness. You will live in the present moment.
By observing and labelling how you are feeling, what you are thinking, and what you are perceiving through the senses, you will maintain mindfulness. This is based on the Buddhist theory of the Four Foundations of Mindfulness .
So, continue to be mindful after we finish this meditation session. Speaking of which… we are done!
Finishing and final thoughts
Nice job! You’ve finished our being present meditation script. Of course, there are many more free guided meditation scripts to try.
Through this meditation session, you have learned to be present in the moment with mindfulness meditation.
Focusing the mind on one aspect of the present moment will help you to stay mindful no matter what you are doing.
The trick to living in the moment is to maintain mindfulness. Indeed, the very word Mindfulness means “To remember”. We must remember to live in the moment. Thankfully, we can use the Four Foundations of Mindfulness to do that. By labelling our thoughts, feelings, and the sensations we are experiencing, we can continue to live in the moment.
1: How mindfulness training promotes positive emotions: Dismantling acceptance skills training in two randomized controlled trials, Emily K. Lindsay,a Brian Chin,b Carol M. Greco,a Shinzen Young,*,c Kirk W. Brown,d Aidan G.C. Wright,a Joshua M. Smyth,e Deanna Burkett,a and J. David Creswellb, Human Subjects Research 2: Effects of samatha meditation on active academic engagement and math performance of students with attention deficit/hyperactivity disorder, NN Singh, GE Lancioni, BT Karazsia, JC Felver… - Mindfulness, 2016 – Springer 3: The Journal of Alternative and Complementary MedicineVol. 16, No. 12, The Effect of Trataka, a Yogic Visual Concentration Practice, on Critical Flicker Fusion, Taruna Mallick and Ravi Kulkarni 4: Buddhist foundations of mindfulness, E Shonin, W Van Gordon, NN Singh, 2015