“Your Daily Dose” is a quick two minute read packed with bite-sized wisdom from all the great teachers. But you could also choose to turn it into something more… a powerful daily practice for personal growth. Give it a try!
A message from today’s meditation:
On being present…
Some of Jon Kabat-Zinn’s most well known work is on the theme of being present, as illustrated by the very fitting title of one of his books, “Wherever you go, there you are.”
How often do we find ourselves caught in the gap between the expectations we had, and what reality turned out to be? We replay conversations that didn’t go as planned, ruminate over opportunities we missed, or live inside the wish that circumstances were different than what they really are. In these moments – not being open to the present just as it is – we’re searching for solutions in a false reality, one that exists only in our imagination.
Today’s meditation journey approaches being present from two perspectives. The world around us shows up the way it is without asking for our permission first. And even our inner world of thoughts, feelings and emotions don’t always knock on the door gently, waiting to be let in. When we resist the moment we’re in, we go into survival mode and rob ourselves of the wisdom that would know how to make the most of reality just the way it is.
What do we gain from being present with our outer world?
When we’re not present, when we’re holding on to the thought of “what this moment should have been”, then we’ll be looking for solutions in a false reality, in what we imagined this moment to be. But when we fully allow this moment to be exactly as it is, then we become available to what this moment makes available to us. Suddenly, we can see solutions and opportunities that were invisible through the lens of our resistance.
What do we gain from being present with our inner world?
We tend to spend a lot of energy not allowing ourselves to feel the things that we feel, and while we do this, we continue hiding from our SELF.
It is only by feeling into and all the way through what it is that we feel that we get to be the best version of our SELF. When we cultivate the courage to be present with our inner landscape, we discover something powerful: we have the capacity to hold all of it. By becoming really present with what we feel, we gain access to the full spectrum of our inner wisdom.
“When we let go of wanting something else to happen in this moment, we are taking a profound step toward being able to encounter what is here now. If we hope to go anywhere or develop ourselves in any way, we can only step from where we are standing. So, in meditation practice, the best way to get somewhere is to let go of trying to get anywhere at all.” – Jon Kabat-Zinn
“Once in a while throughout the day… let go into full acceptance of the present moment, including how you are feeling and what you perceive to be happening… Give yourself permission to allow this moment to be exactly as it is, and allow yourself to be exactly as you are. Then, when you’re ready, move in the direction your heart tells you to go, mindfully and with resolution.” – Jon Kabat-Zinn
“Mindfulness is about being fully awake in our lives. It is about perceiving the exquisite vividness of each moment. We also gain immediate access to our own powerful inner resources for insight, transformation, and healing.” – Jon Kabat-Zinn
“We take care of the future best by taking care of the present now.” – Jon Kabat-Zinn
Practical steps towards embracing the eternal present moment in your life:
- Mindful Breathing: Take a few moments each day to focus on your breath. Pay attention to the sensation of the air entering and leaving your body.
- Sensory Awareness: Engage your senses by noticing the sights, sounds, smells, tastes, and textures around you.
- Mindful Eating: Savor each bite of your food, paying attention to the flavors, textures, and aromas.
- Body Scan Meditation: Gradually scan your body, noticing any sensations, tensions, or areas of discomfort.
- Walking Meditation: Focus on the sensation of your feet touching the ground with each step.
The feedback from this meditation was really special:
“WOW thank you!!! So empowering!!!! Brand new perspective!!! (Happy tears!!)
“Such amazing gifts of encouragement & insight. Definitely bookmarking this one! Huge Gratitude. Thank you.”
“Ooooo wow,,, big big baby steps today ,,, thank you very much!”
“How did I LOOOVE this SESSION!! Let me COUNT the WAYS!!!!”
Come and join us on today’s journey.
– pierre –
Today’s LIVE meditation is: The power of NOW.
Today’s LIVE meditation
https://youtu.be/qyZvRqKljvc 2022
Practice the “Daily Dose”
Let’s put it into practice! Choose what works for you – daily, once a week or whenever inspiration strikes. Putting pen to paper wires the neural pathways that will create your new habits.
1 – Affirmation
Not affirmations today but but a few easily actionable steps towards embracing the eternal present moment in your life. Write down your favourite one and place it somewhere that you’ll be able to see it the whole day.
- Mindful Breathing: Take a few moments each day to focus on your breath. Pay attention to the sensation of the air entering and leaving your body.
- Sensory Awareness: Engage your senses by noticing the sights, sounds, smells, tastes, and textures around you.
- Mindful Eating: Savor each bite of your food, paying attention to the flavors, textures, and aromas.
- Body Scan Meditation: Gradually scan your body, noticing any sensations, tensions, or areas of discomfort.
- Walking Meditation: Focus on the sensation of your feet touching the ground with each step.
2 – A moment of reflection
Use today’s question as a journal prompt. If you don’t have the time to sit down and write, just take a moment to reflect on your response.
The Gap Between Reality and Expectation: Think about a recent situation where you found yourself wishing things were different. What was the gap between what you expected and what actually happened? Now, looking back with fresh eyes, what opportunities or solutions were present in that moment that you might have missed because you were focused on what “should have been”? How might accepting that moment as it was have changed your response?
3 – Quotes to share
Send a quote to someone who needs it, or share them all on social media to spread the good vibes!
4 – Q&A for deeper learning
Read through the questions and answers and write down at least one “aha moment” that clicked for you.
Q1: What does it mean to “become available to what this moment makes available”?
A: This means shifting from resisting or wishing away the present circumstances to fully accepting them as they are. When we stop fighting reality, we can actually see the real opportunities, solutions, and resources that exist right now. It’s like clearing fog from a window—suddenly you can see what was there all along but was obscured by your resistance to what is.
Q2: Why do we spend so much energy not allowing ourselves to feel our feelings?
A: We often fear that if we fully feel difficult emotions, we’ll be overwhelmed or they’ll last forever. We’ve learned to protect ourselves by avoiding, numbing, or suppressing uncomfortable feelings. However, this actually keeps us disconnected from our truest self and our inner wisdom. Why does “not feeling” keep you disconnected from the “best” version of you? Because the part of you that is able to feel deeply and still be grounded, IS the best version of you. The paradox is that the only way through difficult emotions is, well, through them—not around them.
Q3: How can being present help me create a better future?
A: As Jon Kabat-Zinn says, “We take care of the future best by taking care of the present now.” When you’re fully present, you make clearer decisions, respond more skillfully to what’s actually happening, and build from a foundation of reality rather than fantasy. Every wise action you take starts from honestly seeing and accepting where you are right now.
Q4: Isn’t accepting things as they are just giving up or being passive?
A: Not at all. Acceptance doesn’t mean resignation or inaction. It means clearly seeing reality without the distortion of denial or wishful thinking. From this place of clear seeing, you can take much more effective action. As the guidance suggests: accept this moment fully, then “move in the direction your heart tells you to go, mindfully and with resolution.” Acceptance is the starting point for authentic change, not the endpoint.
Q5: I’m new to mindfulness—where should I start?
A: Start simple. Try mindful breathing for just a few minutes daily, focusing on the physical sensation of breath entering and leaving your body. You might also practice sensory awareness during routine activities—really notice what you’re seeing, hearing, and feeling. The key is consistency over duration. Even two minutes of genuine presence daily is more valuable than an hour of distracted practice.
Q6: What’s the difference between being present with the outer world versus the inner world?
A: Being present with the outer world means fully experiencing your environment and circumstances without the filter of judgment or resistance—seeing what’s actually here, not what you wish were here. Being present with the inner world means honestly feeling and acknowledging your emotions, thoughts, and sensations without suppressing or avoiding them. Both are essential: the outer presence helps you respond wisely to life’s circumstances, while inner presence connects you to your deepest wisdom and authentic self.
Q7: How do I practice presence when I’m overwhelmed or in a difficult situation?
A: Start with your breath—it’s always available as an anchor to the present moment. Then practice what Kabat-Zinn suggests: “Give yourself permission to allow this moment to be exactly as it is, and allow yourself to be exactly as you are.” This doesn’t mean you like the situation or approve of it, but you stop adding suffering by fighting against what already is. From this place of acceptance, you can access your “powerful inner resources for insight, transformation, and healing” that help you navigate the difficulty with greater wisdom and compassion.