Courageous Presence: Embracing the Power of Now

🦁 Day 4 of 30 Days of Bravery

INTENTION
👁 INTENTION

Today, let's free ourselves from any stressors of the past or anxiety for the future by taking today one powerful moment at a time.

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QUOTE
💬 QUOTE

“There is only one time that is important – NOW! It is the most important time because it is the only time that we have any power.”

– Leo Tolstoy
There is only one time that is important – NOW! It is the most important time because it is the only time that we have any power.
AFFIRMATION
🪄 AFFIRMATION

I am present because only this moment holds the opportunity for powerful life-changing action. I will not allow my past fears and failures to limit the potential of who I could become today. As I live today moment by moment, I free myself from any stressors of the past and anxiety for the future.

SACRED PAUSE
📜 POEM
Presence Poem

In this moment, let us be free
from worries of past and what’s yet to be.
In this journey of presence, magic unfolds
to support my heart in being open and bold.

For in this moment, we hold the key
to live life fully, wild and free.
With every breath, we renew this vow
and embrace what is with a reverent bow.

GUIDED MEDITATION
🧘 MEDITATION
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Instead of being distracted by our external surroundings, Gia shows us how to use sound, sensation, and other external stimuli to keep our focus centered in the present moment.

TRAIL MANTRA
📿 MANTRA
life is now

Life is now.

जीवनम् अधुना अस्ति।

MICRO CHALLENGE
🦁 MICRO ACT OF BRAVERY

Today, take a moment in public to count five slow breaths in a row.

It’s not as easy as you may think. So here’s a short one-minute exercise to help you commit to those five long, deep breaths.

Take a minute and try it now:

Breathing in through the nose,
Breathing out through the mouth.
Breathing in feeling the lungs expanding,
Breathing out feeling a sense of letting go.
Breathing in to feel the body getting fuller,
Breathing out to feel the release of any tension.
Breathing in feeling alive and awake,
Breathing out feeling muscles relaxing.
Breathing in that sense of fullness,
Breathing out that unnecessary tension in the body and mind.

Don’t have 20 minutes? That’s okay, this meditation only takes 60 seconds!
REFLECTION
🧸 REFLECTION

Living in the past or future can quickly lead to suffering while staying present can cultivate peace and happiness.

Meditation can help train the mind to stay present, and using distracting sounds as cues to stay aware of each moment can be a simple and effective technique. With practice, staying present can lead to greater alertness and empathy in daily life.

Some spiritual philosophers say that suffering exists because of the awareness of time. If we had no concept of the past or future and we only had this very moment to experience, life would be a lot simpler.

We wouldn’t over-analyze the past. We wouldn’t dread the future. We wouldn’t operate from fear based on past failures. We wouldn’t sabotage the future with worry and doubt.

While the concept of time gives us opportunities to learn from past mistakes and experiences while setting liberating goals for the future, it’s important to keep bringing all of that awareness back into the here-and-now. What good is all your planning and personal growth if you don’t let it inspire the present moment?

The present moment is where we can take inspired action, where we can actually create change and LIVE LIFE!

If you’ve ever felt like life was just passing you by, then you understand the power of the present moment. Time seems to disappear when we are fully present. We can relax and enjoy the moment, and often times there is just enough time to finish a task or activity when we are truly present.

There are no regrets when you are present because you have fully embraced every experience, every lesson, and every moment.

When you’re living in the present moment, you’ll find yourself to be a more peaceful and happy person. You’ll be a better partner, friend, and parent because you can give yourself completely to the people you love, rather than being distracted by the thoughts in your mind.

Meditation is very helpful for developing a practice of staying present because meditation is all about being in the moment. Meditation helps train the mind to ignore distractions, maintain focus, and let go of thoughts.

In today's meditation, we experienced a meditation technique that can easily be applied to your everyday life so that staying present is simple and effective. In this technique, we use the distracting sounds around you as little cues to keep you aware of each moment. Instead of ignoring these distractions, we’ll be observing them without attachment, just witnessing life happening all around. The key here is to stay detached from sensory observations. Keep the present in mind by noticing the stimulus and letting it go immediately so you can observe the next stimulus. This continues on endlessly. You’ll try not to judge or start a commentary on anything you notice, but just observe it and let it go.

Once you have practiced this technique for a while, you’ll notice yourself becoming more alert and observant in your daily life. While driving in the car, you might avoid an accident because you heard tires screeching long before you saw brake lights ahead of you. While chatting with a loved one, you might experience a deeper level of communication and empathy by noticing nonverbal signs and body language.

JOURNAL PROMPT
📓 JOURNAL PROMPT

Recall a past moment that left you feeling powerless or afraid.

If a similar moment were to occur, what understanding do you now have to navigate through it more courageously?

KUDOS
🙌 KUDOS

Nice work! You've just completed Day 4 of 30 Days of Bravery 🙌

Take a moment to share some key takeaways from today's session with the community in the comments below!

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