Try free for 7 days.

Mindfulness.com
Meditation
See all Meditation

Browse

Top articles

How to Meditate: Meditation 101 for Beginners

10 Science-Backed Benefits of Meditation

What is Meditation?

Mindful LivingSleep
Community

Already have an account?

Sign in

00:00

00:00

Four Steps to Deep Presence

In this meditation, we'll explore four qualities that can help us live with presence, connection, and happiness.

Let's begin by finding a comfortable posture. This could be sitting, standing or lying down. If it feels okay to do so, you can close your eyes now. And we'll take one deep breath together to settle in. Breathing in through the nose.

And slowly out through the mouth. Inviting the jaw to relax. The teeth don't need to be clenched. Inviting the shoulders to soften. As well as the hands and the belly.

And overall, you can just give the entire body the invitation to disengage, to relax. And as the body falls into ease, you can let the breath fall into its natural rhythm. We'll spend a few moments, anchoring our attention on the breath as a way to stabilize our focus and our presence. In this meditation, we're exploring the four pillars of presence - focus, allowing, curiosity and embodiment. So as you rest here, check in with yourself and see, am I focused? And what would it be like to bring more focus and attunement to this moment? It could be on the moment itself, or it could be on the breath.

So really getting precise in your awareness. And then we have allowing. Are you in an allowing relationship to your experience? One of balance, ease, where you're not resisting what arises and not holding onto it. Just like a clear screen and wind moves through it as it will. So connecting to that.

And what sort of adjustments might you need to make to become more allowing? We also have a curiosity. The thing that brings us closer to our present moment experience. So, what might it be like to amplify your curiosity in this moment to increase the gentle wonder of what is this moment like right now? And lastly embodiment. Experience this moment with all of your senses and the felt sense of this moment, sensations, emotions. Making space for all of it.

So let's take one more deep breath together. In through the nose. And out through the mouth. When you're ready, you can open your eyes again. Great job today.

See if you can practice these four principles in your day to day life. Thank you for your practice. And until we talk again, take care.

Meditation

4.6

Four Steps to Deep Presence

In this meditation, we'll explore four qualities that can help us live with presence, connection, and happiness.

Duration

Your default time is based on your progress and is changed automatically as you practice.

Let's begin by finding a comfortable posture. This could be sitting, standing or lying down. If it feels okay to do so, you can close your eyes now. And we'll take one deep breath together to settle in. Breathing in through the nose.

And slowly out through the mouth. Inviting the jaw to relax. The teeth don't need to be clenched. Inviting the shoulders to soften. As well as the hands and the belly.

And overall, you can just give the entire body the invitation to disengage, to relax. And as the body falls into ease, you can let the breath fall into its natural rhythm. We'll spend a few moments, anchoring our attention on the breath as a way to stabilize our focus and our presence. In this meditation, we're exploring the four pillars of presence - focus, allowing, curiosity and embodiment. So as you rest here, check in with yourself and see, am I focused? And what would it be like to bring more focus and attunement to this moment? It could be on the moment itself, or it could be on the breath.

So really getting precise in your awareness. And then we have allowing. Are you in an allowing relationship to your experience? One of balance, ease, where you're not resisting what arises and not holding onto it. Just like a clear screen and wind moves through it as it will. So connecting to that.

And what sort of adjustments might you need to make to become more allowing? We also have a curiosity. The thing that brings us closer to our present moment experience. So, what might it be like to amplify your curiosity in this moment to increase the gentle wonder of what is this moment like right now? And lastly embodiment. Experience this moment with all of your senses and the felt sense of this moment, sensations, emotions. Making space for all of it.

So let's take one more deep breath together. In through the nose. And out through the mouth. When you're ready, you can open your eyes again. Great job today.

See if you can practice these four principles in your day to day life. Thank you for your practice. And until we talk again, take care.

Meditation

4.6

Duration

Play in-app

Scan the following QR code with your camera app to open it on our mobile app

Similar to this

More from this teacher

Recommended for you

Get Unlimited Access

Start your mindfulness journey today.

A Mindfulness Plus+ subscription gives you unlimited access to a world of premium mindfulness content.

  • Over 1,800 meditations, sleep, calm music, naturescapes and more
  • Daily mindfulness video meditations 365 days a year
  • 100s of courses and tools to help manage anxiety, sleep and stress

Join our free newsletter

Discover exclusive events, first access to new features, community stories, and a monthly curation of our best mindfulness insights.

By continuing, you agree to our terms of service and privacy policy.

Email Missing

We couldn’t detect your email with the SSO provider you have selected.
or

Mindfulness Guarantee

We are here to make a positive impact on the world. We never want to sell you something that hasn’t helped you live a better life. That’s why if you’re unhappy with any purchase from us, you have 30 days to get a full refund and your money back.

If you subscribed to Mindfulness Plus+ and are unhappy with your purchase, please get in contact with us within the 30-day period and we’ll refund your purchase.


Learn more about our Mindfulness Guarantee.

Mindfulness

Bring balance into your everyday life.

We believe in a world where everybody has access to the life-changing skills of mindfulness.

  • 2,000+ Guided Meditations
  • Daily Coaching
  • Sleep Content
  • Mindful Exercises
  • Mindful Radio
  • 10+ Courses from world-class teachers

Private Browsing

Added to your cart!

Checkout

Thank you for joining us

Congratulations on your subscription! Dive into the full library and enjoy all it has to offer.

Claim your free access

Create a mindfulness account and we’ll unlock this premium session in your account forever.

or continue with
By continuing, you agree to our terms of service and privacy policy.

Do you already have an account?

Start a free trial to play this session

7-Days free trial, cancel anytime.

Finish personalizing your account

Complete a few quick questions to make your own personalized mindfulness plan.

Sign up or login to your mindfulness account to proceed.

or continue with
By continuing, you agree to our terms of service and privacy policy.

Do you already have an account?

Mindfulness

One membership to gain access to a world of premium mindfulness content created to help you live happier and stress less.

  • 2000+ Guided Meditations
  • Courses from world-class teachers
  • Resources for Stress + Anxiety
  • Breathing exercises, gratitude practices, relaxation techniques
  • Sleep meditations, playlists, stories
  • Mindful talks, podcasts, music, nature sounds