Here and Now meditation is one of the easiest meditation techniques to master and is a good choice for people who are new to the practice of mediation. This type of mediation focuses on bringing awareness to the present moment.
Here and now meditation brings awareness to the present moment. Most people tend to live in either the past or the future in their minds. In other words, rather than being aware of this moment and what is happening now, we are often either remembering the past or thinking, planning and hoping for the future.
Living in the past or the future often results in losing sight of the present. Life does not happen in the past or in the future, it is happening right now in the moment. With this knowledge, the practice of here and now meditation begins with focusing on the present. Through this form of meditation, we bring our attention into the present moment.
The next step is to be aware of the present and what is happening around you. This is both the outer world, such as the sounds, smells, temperature or anything else that is happening around you and the inner self. Be aware of your body, breathing, and even the thoughts that encroach in the mind during meditation.
Don’t spend too much time thinking or judging what is happening, just bring awareness to the moment and notice what is happening around you. Just be aware of the world outside and the inner world of the body and mind.
Through the practice of here and now meditation, you will learn to bring a sense of awareness to every activity or event in your life. Even simple things like eating, drinking, moving or staying still can be done with greater awareness.
When we learn to bring awareness into this moment, we learn to live in the moment. Since true happiness and living can only happen in the present, by bringing awareness to right now, we learn to live our lives more fully.
You can practice here and now meditation anywhere and in the position of your choice, for example, seated, lying down, etc. The idea is to bring greater awareness to all the activities of daily life. Notice the feeling and sounds of the water in the shower, the tastes and textures of the food you are eating or any other activity.
There is no need to sit in a quiet room, light candles or repeat a mantra to practice here and now meditation. You can do it anywhere and at any time. Practice this meditation while showering, cooking dinner, driving, working or any other task or activity in daily life. It has the potential to make a significant difference in your life.