Grounding in the Present Moment

It's an image for worrying about the past or the future. Each time you do, you set up a little haunted house and fill it with ghosts of your own making. The meditation reminds you that now is the only real time you have, and that a first step is simply not throwing it away.

The poem treats every feeling, from joy to a crowd of sorrows, as a visitor to welcome at the door. It gives you a way to be present without fighting what shows up. Zeeba reads it before the visualization, so the idea sits with you while you breathe.

You imagine taking a seat in a huge arena that could hold millions, filled with loving energy you've helped create. You recall small good things, such as a compliment, a favourite food, the sound of rain or a long hug. Golden light then spreads from your heart through your arms, legs and back to your heart, and it merges with the light of those around you.

You bring to mind something irritating or frustrating. Then you ask what one part of it you have no influence over but which still consumes your attention, and what one thing you can do or say right now that serves you and others. The point is to return to your own thoughts, words and actions.

You choose something in the realm of inner peace that you can influence, let it crystallize, and send it from your head down into your heart. On a long inhale you plant it like a seed, and on the exhale you offer it to the universe. You're asked to trust without needing to know how it will unfold.

After two more deep breaths, you give gratitude to those feeding your golden light and receive it from those you fed. To come back, you rub your palms together briskly and cup them over your closed eyes. Then you blink and open your eyes slowly.