What exactly is this thing, the here and now? We know it has something to do with being present to our lives, but why is it a desirable place to be – and so hard to find? I myself had those same questions when I came to my practice so many years ago now. Our brains can be very uncooperative! They like us to be distracted constantly with thinking, thinking, thinking. But with awareness and discipline, we can align with something different. When we locate the “off” button inside our busy heads, our inner lights – body, mind, and essence – can truly shine.

This episode of Life is a Practice takes us into why it’s important to meditate and the mechanics of getting to that place of stillness. It’s not easy. We all find ourselves distracted again and again. And that is okay. It’s just part of the practice. Keep exercising that muscle, and it will build and strengthen, just like when we go to the gym and work out regularly. Join me in exploring what it means to integrate mindfulness throughout the day, even when our sneaky egos whisper, “Not now. We have other important things to think about and do!” Choose to turn instead to your body, your breath. You will come away refreshed at every level of your being – and bring that positive energy and clarity to a wider world much in need of exactly that!

Are you longing to live in a place of inner peace, abundance, and confidence? Had enough of self-doubt, fear, and a nagging scarcity mindset? Then I invite you to explore my online course. It integrates all the teachings I use in my 1:1 coaching practice and the wisdom I've acquired over 25 years of mindfulness and research. Welcome!

You might also enjoy visiting my website, where you can sign up for my free newsletter, find complimentary guided meditations and listen to all my podcast episodes.

KEY TAKEAWAYS:

• Presence – or what some call present moment awareness – is the embodiment of our ability to observe life as it unfolds.
• Sound can be a creative and effective tool for focusing attention.
• Thinking is the opposite of being present.
• Staying present is important because it:

Frees us from the drone of mental chatter.

It offers other possibilities of being at different levels.

Elevates the quality of everything we do.

Increases our vibrancy and engagement with life.

• Four steps to a focused breathing meditation:

I: Set an altruistic intention.

II: Take deep, slow breaths to oxygenate the brain. Focus on the exhale to connect with the present moment.

III: Bring attention to your body.

IV: Return yourself to the present moment gently, again and again.

• Meeting repeated distractions while meditating is normal and to be expected!
• Building a meditation muscle is much like building muscle at the gym: The routine must be maintained and performed regularly!
• We do not have to be thinking all the time to function competently in life.
• Create systematic reminders so your “sneaky ego” doesn’t divert you!
• Integrate your meditation practice throughout the day. Don’t isolate it to one narrow time and location. 
• You can find Juan’s free guided meditations to get started right away. 

FURTHER RESOURCES:

• Juan’s guided meditations can be found here.

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