“The moment one gives close attention to anything, even a blade of grass, it becomes a mysterious, awesome, indescribably magnified world in itself.” — Henry Miller

The attention you bring to every moment can literally transform your life.

We spend so much time inside our heads, and outside of the moment. We live for the future, never able to be in the present enough to enjoy the future we create for ourselves. It can sometimes be challenging to let go and feel ourselves.

The ability to feel ourselves without baggage is a crucial skill in finding a sense of peace in any situation. Where our attention goes and how we breathe becomes two of the fastest and easiest ways to cultivate this place of peace while letting go of whatever isn’t serving us. Try this breathing and mindfulness meditation to develop a sense of presence and peace.

#1: Begin with a lions breath

To do this, sit upright with your feet flat on the ground and your hands in your lap.

Clench your fists atop your lap.

Take a deep breath through your nose as you close your eyes.

As you exhale, open your eyes wide, open your mouth wide, spread your fingers wide, stick out your tongue, and exhale through your mouth.

Let a sound come out of your mouth.

This can be a great way to release excess energy or stress.

Repeat this process 2–3 times.

#2: Begin to notice what is right in front of you

Bring all your attention to what is around you.

Notice the colors of the objects in your space.

Notice the textures of the wall, the stitching in the carpet, and your clothing.

Notice the shape of books around you

Notice the texture of every inch of your space.

#3: Next begin to tune into the sound around you

Bring your awareness for the the silence.

The cars going by outside.

Other people speaking or acting.

Notice every sound you can.

#4: Finally, tune into your body

Notice what you’re physically feeling.

If you notice any tension in any part of your body, let go of it.

Unclench your fists, drop your shoulders, unclench your jaw.

Let go of every ounce of tension in your body.

Notice what you are feeling internally.

As you notice it, don’t judge it, feel it and then let it pass.

By noticing it without the wish to change it, any feelings will come and go.

#5: Spend a few minutes sitting and paying attention to your breath.

To close out this mindfulness exercise, take long deep breathes in through your nose and out through your nose.

If you notice your focus shifting to a thought, a feeling, a memory, or an outside stimulus, gently and gradually bring your attention back to your slow, deep, and consistent breathing.

To amplify and improve your mindfulness and meditation exercises consider adding sacred plants to your personal spiritual work.

Sacred plants like Ayahuasca have been used for millennia by indigenous people for spiritual expansion and personal growth. These sacred plants are now available as microdosing formulas called Soul Drops. Soul Drops allow you to utilize the expansive power of sacred plants in a safe, non-psychoactive, and efficient way.

You can take Soul Drops before your morning meditation for an amplified experience, or on your way home to recenter and let go of any residual stress. Sacred plants are a phenomenal way to add a layer of depth to all your spiritual practices.

Being aware of yourself, your surroundings, and your breathing can bring you into the present moment.

This exercise can also cleanse out any unwanted negative energy and recenter you. Discover your essential nature and live in a space of peace and groundedness. It only takes a little practice every day to find a place untouched by the outside world.