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  • Writer's pictureTh3rd

Creating Pockets Of Presence

Updated: Feb 13

meditation, presence, present, wellness, wellbeing, meditate

A quick guide to meditation.

Meditation can be a challenge for many of us. It can take a lot of practice and a lot of concentration which can prove difficult when we have so many thoughts running through our minds. However, if meditation is something you really want to implement in your everyday life or even just occasionally, then please keep reading...

Meditation is something I would try to do as a child, I would sit in the typical cross-legged position and almost wait for something magical to happen. Within a few minutes I would feel myself getting frustrated and stop. However, as I grew up, I learnt more about the fundamental purpose behind meditation.


Something so much deeper yet so much simpler than what I had created in my mind.

To define it more clearly here is a simple description I found 'Meditation can be defined as a set of techniques that are intended to encourage a heightened state of awareness and focused attention'.

Although I had made this discovery, I needed to understand how to execute it.

How do I no longer become a slave to my thoughts?

How do I become an observer of the mind?

How do I steer the narrative of my thoughts?

How do I become present?

After a lifetime of surrendering to my mind I now felt compelled to I take back my power.

The more time I spent exploring the workings of my mind I became aware of its hostility. It resembled a battlefield, a war of words, thoughts fighting over relevancy, each one taken out by another, pure chaos.

This realisation made me question, how have I lived much of my life this way?

It was at this moment I realised if I can’t stop my thoughts, I will intentionally take control of the narrative by holding clear conversations with myself about things that bring me joy, happiness and peace. And although this isn't exactly living in the present moment, I used it as a tool to exercise control over my mind. This is where I started my journey onto the path of practising presence.

So, I have a question for you?

Have you ever drove your car and reached your destination without remembering how exactly you got there? You just drove without intentionally thinking about each turn, break and indication?

This is a clear example of the lack of our presence.

Next time I challenge to think about each action you make and each direction you take, immerse yourself in present living. Why? Because doing small tasks like this daily can significantly help you gain back control over your overactive mind.

For the nondrivers, here is a question for you...

Have you ever put on a song and never truly heard it, it becomes a backing track to your thoughts? Next time listen, allow yourself to notice each word and instrument, give yourself the opportunity to hear the music, feel it and enjoy it.

Once you start implementing these little checkpoints of presence throughout your day you will notice a major difference. If remembering to do these through the day is a challenge for you then keep reading.

Never forget that meditation doesn't have to happen on a yoga mat with your legs crossed, it can be during your time in the shower, on a walk or even in bed, which leads me to my next method.

Bedtime meditation.

This can be done first thing in the morning or last thing at night.

Let’s start, once you’re in bed the first thing you want to do is get your mind and body into a state of calm. Start with a deep Inhale and a deep exhale, with the release feel the heaviness of your body submerge into the bed. This will help the release of any physical and energetic tension making it easier for your body to relax.

Once comfortable and in a state of peace it is time to start.

This exercise involves you tapping into your senses of touch, sound and sight.

The reason I want you to intentionally connect with your senses is because they will always draw you back to the present moment.

Let's start with our sense of touch, notice the sensation of the sheets on your skin, the textures, the coolness or even the warmth. The clothes on your body, the folds, creases and fabrics. Now shift your focus to your sense of sound, listen to what surrounds you, maybe the tick of a clock, the subtle sound of the wind or even the rain, the roads and cars passing by outside or even the sound of silence. Shift to your sense of sight, what do you see around you, take in the intricate details your mind hasn't given your permission to notice in the past, see the colours, textures, shapes.

Do this for as long as you desire. There is no right or wrong of how long this feeling of presence must last for. If you felt it, for even a moment, that is an achievement.

After practising this method your mind will feel like it's breathed for the first time in a long time. As this gives you the opportunity to disassociate from past and future based thoughts, thus making us present. And the more you create these pockets of presence, the more you will master the practice of meditation.

Remember, this can be done anytime, anywhere and that is the magic of the simple complexity of meditation.

Love & Light

- Th3rd



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