Guided Meditation Exercise 03

Third Exercise – The Wonderful Present Moment

Breathing in, I know I am breathing in / In
Breathing out, I know I am breathing out / Out

Breathing in, my breath grows deep / Deep
Breathing out, my breath grows slow / Slow

Breathing in, I feel strong / Strong
Breathing out, I feel light / Light

Breathing in, my mind is calm / Calm
Breathing out, I smile / Smile

Dwelling in the present moment / Present moment
This moment is a wonderful moment / Wonderful moment

This exercise can be practiced anywhere—in the meditation hall, the living room, the kitchen, or even on a train.

The first breath serves to unify the body and mind, bringing us back to the present moment, where we can truly touch the wonders of life unfolding in the here and now. After practicing this for a few minutes, our breathing naturally becomes lighter, slower, and deeper, creating a sense of ease in both body and mind. This is the second breath (Deep, Slow). We can stay with this breath for as long as we wish.

Next, we move to the breath of Strong, Light. Here, we become aware of the sense of lightness and vitality within us. Dhyāna Delight (meditative joy) continues to nourish us. This joy is often compared to food—it sustains us deeply.

The final breaths, Calm, Smile and Present moment, Wonderful moment, are familiar from the first exercise. They help us fully arrive in the here and now, embracing the beauty of life with a calm mind and a gentle smile.