My meditation script for being present will help you to live in the moment, to get out of your mind, and to enjoy now.

Being present is essentially about being present-moment minded, about being mindful.

Mindfulness is imperative for both health and happiness. Research 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 [1].

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. Our meditation script for being present will help.

In this short meditation session, you will train your mind to focus on the present moment. And you might also like to try my 40 Mindfulness Exercises.

Meditation Script For Being Present [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 live in the moment. 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.

2: [1 minute] Choose a physical object on which to meditate. Place the object directly in front of you, approximately three feet away. Begin to focus your mind absolutely on that one thing.

Choose one thing to focus on. It could be anything you like, but it is better that it be something still and relaxing. Some people like to meditate on crystals or candles or on a sound, like a Tibetan Singing Bowl.

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 may 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 to focus on 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 and do not move your eyes.

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 that at times you feel the inclination to move, but 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 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][3]

This is the most essential part of our meditation script for being present. While we are focusing the mind, we are training ourselves to concentrate on reality, by focusing on one part of our present reality, the object we are meditating on.


4: [Rest of the day] You are now present and mindful. The trick is to stay mindful for the rest of the day. To do this, after this meditation session, take a break every 2 hours. In the break, meditate on your breath for just five minutes. Set your intention (the next thing you have to do) and do it mindfully.

Becoming mindful is relatively easy. By following our meditation script for being present, 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. To do this, take a break every once in a while, and observe and label the following things:

When you tune into these four aspects of the present moment, you will bolster your mindfulness and return to living in the present. By observing and labeling 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 [4].

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 meditation script for being present.

Through this meditation session, you have learned to focus your mind on one aspect of the present moment (the object you were meditating on). This will greatly 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 have to 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.

I hope you enjoyed this meditation. Remember to subscribe and leave a comment.


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

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Written by Paul Harrison

Paul Harrison is a qualified meditation teacher and writer with more than 15 years experience in meditation and mindfulness. He studied meditation in Oxford, UK, and Hamilton Ontario Canada, and earned his degree at Staffordshire University. Paul has helped thousands of people to discover their true potential through mindfulness, yoga and meditation.

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