[Meditation Exercise] Coming Completely Into The Present Moment

in Meditation, Personal Development

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The basic recipe of manifestation is,

  1. Setting an intention
  2. Living completely in the moment (i.e. forgetting the intention)

It’s kind of like when you go to a fast food joint, order your meal (set intention), start talking to the friend you’re with (living in moment) and voila, the meal you ordered magically shows up. The only control you had throughout the whole process was sharing your desired order and then creating the space for the intention to manifest. If you were to keep saying the order in your head over and over again, the person at the cash could never actually act on it. Similarly, if you were to continue to state your order over and over again to the cashier, you wouldn’t give the cashier the space to actually put the order in, since you’d be in a constant state of ‘ordering’.

Most of us are good at knowing what we want to order. It’s triggered by a pretty straightforward question – “What excites me?”

We’re also pretty good at putting in the order. We answer the question, “What do I want?” and share it with the Universe via a manifestation journal, ceremonial ritual, etc.

However, where most of us struggle is with final piece – letting go and forgetting the intention so as to give it space to manifest in physical reality. We get so caught up in trying to answer the question, “How do I become present?” that we end up keeping ourselves in a distracted state. The irony is gut-wrenching.

Thankfully, I’ve discovered a pretty amazing meditation exercise that allows you to logically pull yourself in the moment. The key is that it’s logical, meaning it uses a rationalized process that allows your left-brain to be at ease and convinced of being in the moment.

It builds off a past exercise I shared, so let’s start with that.

[Taken from “The Perfect Meditation Exercise To Shift Realities”]

  1. Get into a comfortable position and close your eyes. I like to lie down as it allows me to be most comfortable. Don’t worry about falling asleep, even if you do you’ll win a nap out of this… and who doesn’t love a good nap, right?
  2. Take a deep inhale, and as you exhale observe your body moving deeper into a relaxation. Keep doing this until you can actually feel your body relaxing more than when you first got comfortable. I highly sounds from the program Synctuition to help you with this.
  3. Identify a circumstance or belief about your life that triggers negative emotions. Perhaps this is a person, past event or future possibility. Really get clear on what it is. Intentionally let the thought stream grow so the emotions escalate. Try your best not to get lost in the thought though. As you dive in, remember to pull yourself out once in a while to maintain the awareness that you are consciously exploring this thought stream.
  4. Pretend you hit the ‘fast-forward’ button on your life and jump sporadically to future, imaginative times in your life that would reinforce the emotions your feelings. For example, say you’re scared of not finding a partner imagine yourself being on a date in the future and it going horribly, and then you being in your 60’s alone in a rocking chair saying to yourself “I knew I’d never find someone to be with”, and then you walking alone in a park feeding ducks completely numb to your feelings since you had to tune them out so you could survive. The key to this step is ensuring the future scenarios resonate with you in a realistic way. You will know you are doing a good job when the negative feelings escalate. Remember, to quickly do check-ins along the way to keep yourself aware that you are intentionally going through this process. As you practice, you will learn to consciously lose yourself to the feelings.
  5. Eventually, imagine yourself on your death bed still believing in whatever it is brought you those negative emotions. Imagine yourself lying there, maybe in a hospital to make it more real, and say to yourself the belief that you held and escalated for so many ‘years’. “I’m not good enough” ; “I’ll ever live my dreams” ; “I’ll never be in love” ; “I can’t do it” ; “I hate my life” .. whatever it is that your mind started off with in step 3 and propagated through step 4.
  6. Imagine yourself ‘dying’ (symbolize this by a long breath out) and then re-awakening (sybolize this by a long breath in like Neo did after he took the pill in The Matrix). Once you re-awaken ask yourself one simple question – “Do I want to live another lifetime with this belief and in this circumstance?” If you say “Yes”, live another lifetime in your imagination again – die – re-awake and ask yourself the question. Keep doing this until you say to yourself “FUCK NO!!” Why would you want to live a whole lifetime of experiencees reinforcing a belief that makes you feel like crap? Nonsense, right!? Well now that you left that other lifetime, and you’re starting a new one, edit the belief to one that is better yet still believable. Maybe it’s “‘I’ll find a partner in a few years” or “I’ll be successful later”.
  7. Keep killing off beliefs/realities using steps 3-6 until you wind up choosing a belief and reality you are excited to experience in the physical world. Yup, now it’s just a matter of iterating through the sub-par simulations until you wind up unveiling a belief story-line that really gets you amped and excited. The beauty of this process is that even if your mind reverts back to the shitty belief, you can just go through the steps again to imagine yourself living with this doubt for a ‘lifetime’, dying, re-awakening and realizing the doubt is stupid to actually live with for another lifetime. As you get good at this you will be able to mentally shape a reality that is so resonant, as well as believable, you will actually stop thinking about it because you will become so certain of it as a truth that will manifest you will no longer need to waste conscious energy deliberating it.

Now let’s add a NEW step to the process…


8. Once you identify a belief/reality you are excited to experience in the physical world via step 7, imagine yourself dying suddenly and then waking up exactly where you are. Steps 3 – 6 taught us we have the ability to use our imagination to die while stuck in a given reality and re-awaken with the power to choose a new one. Furthermore, we know that we are in this new reality because we are aware enough that we could keep iterating through infinite scenarios using steps 3-6 until we were. The only question that remains is why the expected experiences of that new reality are not what we are physically experiencing in that very moment, right?

For example, if you wanted a certain role/position in your career, you might do the meditation keep ‘dying’ until you woke up to a reality in which you had it. But when you come out of the meditation, you wouldn’t technically ‘have’ the role/position and so would feel like the exercise didn’t work.

So to convince your mind it did, as soon as you are in the reality you want for yourself via imagination, you’re going to suddenly ‘die’ and wake up exactly where you are in ‘physical’ reality. Now, this is important – remember, if you have the power to wake up into any reality you want in your imagination using step 3-6, you obviously have woken up exactly where you are in ‘physical reality’ because you wanted to. So all you need to do now is ask yourself:


“Why did I put myself here in this moment?”
“What is this moment giving me that proves this new reality that I thought was just an ‘idea’ is actually ‘real’?
“What am I trying to tell myself about this new reality in this moment?”
“What am I trying to learn in this moment that will make this new reality everything I expect it to be?”
“If the reality I wanted in my imagination excites me, but is not currently what I’m experiencing, then that would mean it wouldn’t be at the level of excitement I wanted to be at now. What is happening now that allows me to feel the level of excitement I desired in this reality?”
“There has to be a very good reason I woke up here and now as opposed to anywhere else. What is that reason?”

There you have it! You’ve just used a mind-loop to officially determine your desire, put in your ‘order’, and come back to them moment. Cool eh! As always, if you’re struggling to understand anything I wrote be sure to leave a comment or email me via the contact page. Also bear in mind this might take some practice to really come to understand and internalize. Your mind will have to work through various ‘simulations’ of why this doesn’t make sense before it will allow it to make sense. So be patient and don’t just throw away this exercise because it didn’t work the first time. This is using some serious psychological ninja moves that involves a significant amount of awareness and mental discipline. Play with it, have fun with it, and watch it work miracles into your life!



Photo by Ben White on Unsplash


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