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The Here and Now


When you first wake, before you get out of your bed, bring your attention to your breathing for five breaths.
Allow the breath do what it does; just follow it.
Notice how your body feels, and notice your posture (even lying down).
See if there is anything different when you begin to sit up.
Notice how your body and mind feel.
Each time you make a transition from one posture to another, notice what you feel.
As you stand, say to yourself, “God loves me.”
Listen to the sounds around you.

If your phone rings, say a mantra every time it rings – such as, “I feel great, I feel wonderful.”
Start this now, this very second.
Bring your mind back to your breath throughout your day.
This reminds you to come fully into the here and now.
When you eat and drink something, take a moment to take a deep breath.
Bring your awareness to your food.

Give thanks.
Bring awareness to what you are listening to and then to what you are saying.
Can you notice what is conveyed to others through the different sounds of your voice?
When you have to stand in line, notice how your feet feel on the floor and how your body feels.
Begin to be aware of any tension stored in your body.
Try to stretch or do Kali Natha Tantric Yoga at least once a day.

If you are at work, contract your buttocks a few times; believe me, no one will notice.
Focus on things you do automatically, such as brushing your teeth or your hair.
Before you go to sleep at night say to yourself, “God loves me.”
Then do your five natural breaths.

You have just lived a day worth living.
Remember you are in control.
I love you all.

Ma Jaya
Kashi Ashram


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