Meditating on time – a simple 15 Minute meditation

Adapted from Toby Ouvry

Often meditation and mindfulness are placed in the category of simply being more present moment oriented. This is true to a degree, and for many of us there is much value in focusing on being present (as we are so un-present!). Ideally however, our meditation should include developing our skills in experiencing the past and the future as well.

This simple 15 minutes meditation will help you to master past, future and present.

The practice

Wherever you are, sit comfortably and make sure you are not being disrupted.

First five minutes, take as your focus the past.

Notice the way in which your mind tends to think about and remember the past, notice the commentary that goes with it. After noticing for a short while, try and be gently pro-active about the past events that come up. Try to deliberately think and envision your past in the context of appreciation, curiosity and acceptance. Notice what approaches help you to experience your past in the best way possible.  

Next five minutes focus on the future. Notice for a little while the instinctive way in which your mind thinks about and envisions future scenarios, be curious about this. Then try gently shaping the experience of the future that your mind is dwelling on. Invite optimism and images of best- case scenarios. You can acknowledge anxiety that you may have, whilst at the same time opening to excitement around possibilities.  Stay with this feel good moment `

For the last five minutes, come back to the present moment. Let your attention dwell primarily upon your sensory experience; the weight or the body, the breathing, whatever is absolutely in this moment. Let go of the past and future and notice the sense of unity, relaxation and singularity that comes from being present. When you are ready end the meditation.
This simple meditation helps us to develop the skill of transitioning skilfully and easily between past, present and future modes of processing our reality, ensuring as far as possible that they are helping each other and helping us to remain balanced as we navigate our experience of all three.
Since we are always either focused on the past, present or future, you can see how this practice will have a positive influence on all areas of your life and experience!