Module Four

Practicing Presence

This module focuses on embracing the present moment during ‘ordinary’ life. It addresses how Western society often pulls us away from the NOW, leading to habitual denial of what is. Through breath and body awareness, you’ll learn to release resistance, quiet the mind and make presence your default mode of being.

How to complete this module:

  • Watch the video ‘Practicing Presence.’

  • Continue to use the 30-minute meditation (with your favourite affirmation) and/or grounding exercise in your day-to-day practice.

  • Practice presence in all aspects of your daily life and bring your awareness to the now as often as you remember to do so.

Please note there is no right or wrong way to complete this course. We do not guarantee overnight night success, rather, we aim to pass on foundational skills that will help bolster you as you move forward in life. We encourage you to make this course work for you! You may alter timeframes, tools and exercises to suit your needs. If, however, you are unsure at any stage, please feel free to send Rachel a message.

Meditation

This is a guided meditation and has space for you to apply your affirmation(s). The meditation lasts for 30 minutes, so set aside some time in a quiet, comfortable place where you will not be disturbed. Choose a position that suits you, whether sitting or lying down and close your eyes. You may want to use a blanket to stay warm and it's recommended to use earphones for the best experience.

Feel free to use this meditation as often as you like! We suggest incorporating it into your daily routine (in conjunction with the grounding exercise if you would like).

Tip: You can download the meditation for offline use or on other devices.

Grounding Exercise

Feel free to continue with the grounding exercise if you wish. You might find the 30-minute guided meditation sufficient or you may prefer to incorporate both meditations into your daily routine.

Homework

  • Continue to use the 30-minute meditation, incorporating your favourite affirmation. Do this daily, if possible.

  • Practice presence as often as you remember to do so.

Things to Remember…

Your body is anchored in the now. Use it to bring your attention into the present.

Take a deep, conscious breath to recentre yourself in the now.

The present moment is all there is but don’t worry too much if your awareness of the now wanes. Simply be here when you remember to do so.

Observe the mind and the emotions, without judgment, simply allowing what you feel to be there.