A Living Meditation…
7 Ways to Be Fully Present in the Now
Union, presence, and spiritual embodiment - moment by moment
There’s a deeper way to live - one that roots you in the moment, softens the heart, and lifts you into union with the Sacred. Whether you’re on a yoga mat or simply navigating the challenges of modern life, these seven embodied invitations can help you return to the Now as a sacred, living meditation.
This is a recipe for presence. A path of breath and beingness. A way to experience the Divine not as a far-off idea, but as the very heartbeat of the moment you’re in.
1. Be Fully Here Now
Not a moment behind. Not a moment ahead.
Just here.
Let your full mental focus arrive in the now - on the unfolding breath, the unfolding posture, the unfolding life. Everything that matters is here. This is where clarity lives. This is where the Sacred speaks.
2. Be Grounded
Let your body be the first prayer.
Feel the soles of your feet anchoring into the earth or the chair beneath your sit bones. In your mind’s eye, see your spine rooting into the planet’s core. Let your senses awaken to the now: the feel of the air, the sounds in the space, the texture of energy.
Taste this moment. Smell its fragrance. Hear its song.
And trust the intuition that stirs within - your sixth sense tuning into the resonance of the Now. This is presence made real.
3. Be Expansive and Open
Now that you’re grounded, rise.
Lift up through the base of the skull, creating space in the spine and nourishment in the discs. Open your heart space by drawing your shoulder blades back and your sternum forward - allowing your soul to expand with the breath.
This lifting is not just physical - it’s spiritual.
You are opening to the counsel of the Divine, to the wisdom of the Sacred Heart. From here, you choose to let Love guide your awareness. You let the heart lead, and the mind follow.
4. Be Aligned
Once grounded and open, place the limbs of your life intentionally.
Just as each arm and leg has its place in a yoga pose, your beliefs, thoughts, and actions must find alignment in your life.
Ask:
Are my choices aligned with the energy of Love and the shape of Bliss I desire to embody?
When the answer is yes, you are in alignment. And alignment brings peace.
5. Be Balanced in Action and Inaction
Even in movement, you can be still.
Even in stillness, you can be alert.
Ask yourself in any moment: Where am I exerting energy? Where can I soften?
How can I show up fully and do what is needed - without over-efforting or collapsing?
Practice releasing the muscles of the scalp and face.
Soften the belly.
Hold steady in your purpose while staying centered in your being.
This is sacred balance.
6. Be Connected to Your Breath
Your breath is your bridge home.
Thich Nhat Hanh once taught:
“Breathing in, I know I am breathing in. Breathing out, I know I am breathing out.”
Let your breath lead you gently back to the moment. With each inhale and exhale, let awareness arise. Let your body and soul “join the ride” of the breath.
This is the Yellow Brick Road. Follow it - it will always take you home.
7. Be One
In full union with the pose.
In full union with the moment.
You become One.
This is meditation - not escape, but awareness.
A spaciousness beyond thought, beyond memory, beyond projection. A return to the innocence of now, the stillness of the Sacred Child within.
“Unless you become like a little child, you cannot enter the Kingdom…”
To be one with God in the Now is the true meaning of Yoga.
To be fully here, with nothing added and nothing removed, is to bring Heaven to Earth.
As above, so below. As within, so without.
A Blessing for Your Now
May each moment become a Living Meditation.
May your breath anchor you, your heart lead you, and your life unfold in sacred rhythm.
And may you remember - again and again - that the Divine meets you in the Now.
If this resonates, I’d love to hear how these practices land for you.
Feel free to share in the comments or reach out if you’re ready to explore this path more deeply.
With love,
Nitya
Founder of The Nitya Now
