This month we are practicing…
Coming Into Presence — ‘Right now I am aware of’…
An Invitation
This month we are practicing coming into presence — not by changing anything, but by noticing what is already here.
This is a practice of slowing down, of letting awareness arrive in the body, and of meeting the moment just as it is.
Nothing to fix. Nothing to improve. Simply noticing.
The Heart of the Practice Presence begins in the body. Before stories, before interpretations, before meaning — there are sensations. Temperature. Breath. Contact. Movement. Stillness. This practice gently trains our attention to return from thinking about experience to being with experience.
The Core Practice
“Right now, I am aware of…”
This is a partnered awareness experiment.
It can also be adapted for solo practice.
Time:
5 minutes each (10 minutes total)
Set-up:
Sit facing each other in pairs.
Set a timer.
Step 1 — Arriving
Sit comfortably, facing each other
Slow your breathing
Gently make eye contact
Take a moment to feel your body in the space
Centre yourself, and offer that to your partner if you are holding space
Let yourself arrive before speaking.
Step 2 — Speaking From Sensation
One person begins as the speaker.
The other is simply holding space.
The speaker speaks only by completing the sentence:
“Right now, I am aware of…”
Speak from direct physical sensation, moment by moment.
Examples:
“…my breath moving in my chest”
“…my feet touching the floor”
“…warmth in my hands”
“…tension in my jaw”
“…my nose itching”
There is no need to explain or elaborate.
Simple noticing is enough.
Step 3 — Meeting Thinking
When you notice that you’ve shifted into thinking, analysing, or storytelling, simply say:
“Thinking… thinking… thinking.”
And then wait quietly until the next physical sensation becomes noticeable.
This gently retrains awareness back into the body.
Step 4 — Holding Space
The person holding space:
Listens without comment
Does not guide, analyse, or respond
Simply stays present
If the speaker goes quiet or seems lost, gently offer the prompt:
“Right now, what are you aware of?”
Step 5 — Switching Roles
After 5 minutes, switch roles.
Let the second person speak and explore their own embodied awareness.
Integration & Reflection
After both have spoken, take a moment together.
You might reflect on:
What was it like to stay with sensation?
Where did attention want to drift?
What did slowing down reveal?
There is no need to process deeply — noticing is enough.
Solo Practice Option
This practice can also be done alone.
Sit or lie down comfortably
Set a timer for 5–10 minutes
Gently say aloud or internally:
“Right now, I am aware of…”
Let awareness move naturally through the body.
When thinking appears:
“Thinking… thinking… thinking.”
Then return to sensation.
Bringing This Into Daily Life
You can return to this practice at any moment during the day:
While walking
While waiting
Before a conversation
When feeling overwhelmed
Even one conscious sentence can shift your state.
Right now, I am aware of…
A Closing Note
Presence is not something to achieve.
It is something to remember.
Let this practice be gentle.
Let it be human.
Let it meet you where you are.