How can we achieve acceptance of the present moment? In this week’s guided meditation, Dr. Mark Bertin provides a method to gently observe the sensations, emotions, and thoughts that arise, enhancing our mindfulness in daily life.
This practice blends practicality with kindness. Dr. Bertin helps us recognize our impulse to ignore or “fix” our circumstances, steering us toward a third option—one in which we aim to perceive our experiences as objectively as possible, enabling us to make mindful and considerate decisions for everyone involved.
A Meditation for Embracing the Present Moment
Follow the guided meditation script below, taking a pause after each paragraph. Alternatively, listen to the audio version.
- Begin by finding a comfortable position that you can maintain for the next few minutes. Approach your body with gentle and patient awareness. Notice your sitting posture and adjust as needed to ensure you feel alert. Identify any areas of tension and try to ease them while focusing on the sensation of your breath.
- Release any pressure to do or accomplish anything right now. You can view moments of distraction from your breath as achievements. Our minds are naturally active, and distractions arise frequently throughout the day. Each time you return your focus to your breath, you’re practicing awareness and intention. If you get sidetracked, gently remind yourself, My mind is wandering—then return to your breathing.
- Now, broaden your awareness to encompass your entire body. Many of us experience a mix of pleasure and discomfort. If something needs immediate attention to alleviate physical pain, that’s perfectly alright. However, for anything else that you can manage or can’t change right now, just observe it and return your focus to your breath.
- Continue to use your breath as a light anchor while shifting your awareness to your emotions. Emotions are an intrinsic part of our experiences. They exist whether we acknowledge them or not. They influence our thoughts and interactions, so fostering an open and caring awareness is empowering. Being at peace with our emotions as they come and go is essential for peaceful living. Staying attuned to our best intentions is also important since unchecked emotions can steer our actions.
- Allow yourself permission for the next few minutes to be aware of your emotions. Provide yourself warmth if they are challenging. Allow yourself to experience them without the need to change them. You might say, Right now, I am feeling joy or Right now, I am feeling sorrow. Approach this part of the practice with compassion, treating yourself as you would a young child or a dear friend.
- If your mind wanders, remember you can always return your attention to your breath.
- Next, let’s redirect our focus to thoughts. Thoughts can seem overwhelming, and even during meditation, we can’t simply stop them. This is not the goal. Instead, we aim to find a way to coexist peacefully with this aspect of our experience, recognizing our unique patterns. We often create narratives, trying to make sense of our past or anticipating the future. Problems can feel consuming and persistent. For these few moments, can we identify thoughts purely as thoughts? Fears as fears? Fantasies as fantasies? Observe them as clouds drifting by, while maintaining a sense of calm and care. My mind feels agitated right now. This is quite tiring. Alternatively, during quieter moments, notice thoughts arriving with greater ease. Throughout this practice, simply acknowledge and name: Ah, there is that thought, and return to your breath once more.
- The approach we take in this practice is key. Through mindfulness, we can strive to engage with life—even in tough times—with greater awareness, kindness, and self-care. This enhances our ability to stay connected with our best intentions when we need to communicate or take decisive action. So, as we practice, whatever arises is acceptable. But can we strive to remain aware, clear in our thoughts, and compassionate?
- As we wrap up our practice, take a moment to return to your breath. Perhaps consider carrying this sense of kind and compassionate awareness into the rest of your day.
Interested in Mindfulness Tools for Living Better with ADHD?
Teaming up with ADHD Life Coach and Certified ADHD Educator Dana Crews, Dr. Bertin is leading a retreat from October 10-12, 2025, designed to assist adults managing ADHD. Set in the tranquil Menla Retreat Center in the Catskill Mountains, Held and Whole offers a restorative and educational three-day experience featuring practical, mindfulness-focused tools aimed at enhancing emotional regulation, deepening self-awareness, and fostering authenticity.
For more information and to secure your spot, click here. Listeners of this podcast can enjoy a limited-time 15% early bird discount by entering the code “Mindful” at checkout. Availability is limited!