This meditation is a return to now.

Not in a dramatic way. Not in a “clear your mind completely” way. Just a gentle coming back.

So much of our energy is pulled into what already happened or what might happen next. Regrets replay. Worries rehearse. And the present moment — the only place we can actually live — gets overlooked.

In this guided practice, we slow everything down. Through simple grounding and steady awareness, you’ll begin to notice what’s here without trying to change it. The breath. The body. The quiet underneath the noise.

You don’t need experience. You don’t need to do it perfectly. You just need a few minutes and a willingness to pause.

This meditation can help you:

• Let go of mental overdrive

• Feel more anchored in your body

• Reduce the pull of past and future thinking

• Experience calm without forcing it

Sometimes peace isn’t something we find.

It’s something we stop running from.

Settle in. Breathe. And allow yourself to be exactly where you are.

Journal Prompts - Be Here Now Meditation

* Experiencing Presence:

* Reflect on your experience during the meditation. What did it feel like to focus solely on the present moment? Describe any changes in your thoughts or feelings as you practised being fully present.

* Letting Go of Distractions:

* Write about the distractions or thoughts that pulled you away from the present moment during the meditation. How did you gently guide yourself back? Consider how you can apply this practice to your daily life.

* Grounding in Everyday Life:

* Think about ways you can incorporate grounding techniques into your routine. Write down specific moments in your day where you can pause, breathe, and reconnect with the present moment. How might this improve your overall well-being?

* Mindful Reflections:

* Reflect on a recent experience where you felt truly present. Describe the details of that moment and the emotions you experienced. How can you create more of these mindful moments in your life?

* Embracing Now:

* Consider the impact of living in the present on your overall perspective. How does embracing the now influence your thoughts about the past and future? Write about any shifts in your mindset and how this practice can lead to a more fulfilling life.

These prompts are designed to help you deepen your practice of mindfulness and presence, enhancing the benefits of this guided meditation. Take your time with each prompt, allowing yourself to explore and reflect on your experiences fully.

You can choose to use them all or just pick one or two.

Why use these journal prompts?

Journal prompts can be incredibly helpful because they provide a structured way to explore your thoughts and feelings, encouraging deeper self-reflection and personal growth.

By guiding you to consider specific aspects of your experiences, journal prompts help you uncover insights and patterns that might otherwise remain hidden.

They can enhance your meditation practice by allowing you to process and internalise what you've learned, bringing a greater sense of mindfulness and self-awareness.

Through regular journaling, you create a valuable space for self-expression, clarity, and emotional healing, making it an essential tool for personal development and well-being.

You can also find my meditations on Insight Timer

If you're looking for a way to start your mornings with even more intention and mindfulness, my 21 Days to Mindful Living Meditation Course might be just what you need.

This course is designed to help you build a deeper connection with yourself and others, one day at a time. Through short daily guided meditations and journal prompts, you'll learn how to cultivate love, gratitude, and abundance - perfect for setting a positive tone for your day.

This is a public episode. If you'd like to discuss this with other subscribers or get access to bonus episodes, visit georgiaclare.substack.com/subscribe