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"Life," Thich Nhat Hanh, the Vietnamese Zen Master reminds us, "can be found only in the present moment."
In this present moment emotions are felt... like bliss and joy... connections are created, synchronicities can be attended to, body sensations are perceived, choices are presented and made, senses are activated, intuition arises, mindfulness exists, and you can truly appreciate your life.
I feel so blessed to be right here right now. And luckily, that is my experience in most moments. I attribute it to meditation. Meditation helps to cultivate this present moment awareness. When I open my eyes after meditation, I find myself being more mindful and engaged and responsive to life.
It's important to have the direct experience of your life, and to savor each moment. As the music icon Kenny Loggins sings, "This is it, make no mistake where you are, the waiting is over." Give up waiting. This is it.
Right now I am in Europe, in Sainte-Maxime in southern France to be exact. I came here after a speaking tour and retreat in Ireland, I am by the Mediterranean. It's a great escape from the oppressive heat of Arizona. I am in love with the breeze and the blue sparkly ocean. I love being here and love reaching out to you.
What anchors your awareness to this moment? Your body, your breathing, your senses. They are always occurring right here, right now.
Please do visit my website to learn more about the powerful meditation and mindfulness programs planned this year. You'll also find resources to support you in your meditation practice. And free meditations on the YouTube channel here. 
Let's meditate together soon!
Sarah
Director, McLean Meditation Institute
(928) 204-0067
Sedona, Arizona
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Mindfulness: Living in the Now
Do you pay attention on purpose to what is happening in your life? Or are you distracted by what will happen or what could happen or what just did happen? You can practice mindfulness as a way of life. Mindfulness is being completely engaged in what you are doing, moment to moment, with no evaluation, labeling, or judgment.
Mindfulness as a way of life helps you to become more and more aware of the distractions that hijack your attention, and your ability to appreciate your life: including the continual internal commentary about what you are experiencing.
This and every moment is an opportunity to fully experience your one precious life. A life that is happening right now. Tomorrow, or the next moment, will arrive and be experienced in the present moment too.
Mindfulness can be practiced anytime, whether you are sitting quietly for a formal mindfulness meditation session, or you are mindfully engaged in an activity..... perhaps as you are reading this page. You can practice mindfulness by giving your full attention to a routine activity...one which is normally only a means to an end, such as when you are taking a shower or brushing your teeth.
Mindfulness, along with meditation and other present moment awareness practices train your awareness to be here now. Now is the time of your life.
Read more about Mindfulness in my book:
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Become a Meditation & Mindfulness Teacher 
McLean Meditation Institute's Meditation Teacher Academy offers a 200-hour teacher training in the theory, science, teaching and practice of mindfulness and meditation.
The program begins with a self-paced foundational course you can do at home. It is followed by an 8-day intimate intensive and teaching practicum offered in the red rocks of Sedona, Arizona and in the cool green surrounds of County Cork, Ireland. Check the schedule here.
The meditation teacher certification program is led by world-class experts in brain science, meditation, mindfulness, yoga, and earth wisdom. Admissions are rolling, so you can apply anytime and get started right away.
Learn how you can become a meditation teacher here. Call to discover more. In the U.S. dial (928) 204-0067. In Europe, c ontact European Director, Suzi von Mensenkampff in Co. Cork, Ireland, 085 808 8832.
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Mindfulness Meditation & Bearing Witness
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July 12-18
Mii amo Spa at Enchantment Resort, Sedona, Arizona
Sarah McLean facilitates this intimate retreat to help you to discover your true essence and the peace accessible to you in any moment. Fall in love with yourself and your inner landscape, discover how to live with gratitude and confidence, and see yourself through loving eyes. Call 888-749-2137 or 928-203-8500 or email: info@miiamo.com to make your reservations.
July 25-August 1Meditation Teacher Academy, Sedona, Arizona
The 50-hour Teacher Training Intensive is the final step to becoming a certified meditation teacher. It's an intimate 8-day Intensive: a transformational retreat in the powerful red rocks of Sedona. Offered in Ireland in April 2016. Find out how you can learn to teach peace. Call (928)204-0067. Program information available here.
 September 12
Meditation & Happiness at Blueberry Gardens, Ashton Maryland
Join a one-day meditation, self-awareness, and yoga retreat with meditation mentor Sarah McLean, life coach Hazel Beach, and yoga teacher Kelly Fisher. Held at Blueberry Gardens Healing Center. 9:30-5:30 $105 early registration. To register, call (301) 384-1311, or visit the website.
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Ask Sarah
I have read about (and tried) both mindfulness meditation and meditation where you repeat a mantra. Which one do you recommend for beginners and why? ~ Cori
Dear Cori,
I encourage you to try both practices. In essence, every meditation begins with mindfulness. To begin meditation, you become mindful of where you are, how you feel, your breath, etc.
Mindfulness itself is about bringing your attention into the present moment and the present activity, and letting your mind be "full" with the experience at hand without judgment.
It's a great practice for life. The training of attention that happens in a meditation practice allows you to be more present to your life, more mindful of your choices, more aware of how you feel, and more engaged with those around you.
Mantra practices are powerful too, in a different way, as they can often lead to transcendence. Mantra practices used in meditation are found in every culture and religion. The word mantra comes from the combination of two syllables: "man," meaning "mind" or "awareness," and "tra", meaning "tool for" or "vehicle." A mantra is a sound, word, or phrase that you repeat over and over, either aloud or silently.
You can Introduce a mantra after a few minutes of mindful breath and/or body awareness. The mantra is a sound on which to focus your mind. There are many, many different mantras in various languages. By "listening" to the sound, it eventually interrupts the constant flow of thoughts (mostly internal sounds too!) This allows your mind to settle down to deeper and more subtle levels of thought,
You'll become deeply relaxed, unaware of the mantra or thoughts, unaware of time passing. You are having the direct experience of the one "thinking" the thoughts, the real you. Your breath might even feel as if it has stopped. It can feel a little like being asleep. However, unlike sleep, you'll be completely awake... Some people call this the experience of transcending - or slipping into the gap. It can happen with breath awareness too!
You can't make transcendence happen, you can't think your way to silence. Instead, it's a natural occurrence in a meditation practice. Sometimes being in the gap happens so quickly and subtly that you may not realize it. However, as you go in and out of this state with regular meditation, you'll eventually become more familiar with the silence that is naturally present in the mind along with the thoughts. The benefits of transcending are many: you become aware of the everpresent "you", you'll be more emotionally stable, less prone to distractions, more responsive, and more aware of your true, unchanging nature of joy, peace, and presence.
New to meditation or looking for tips to enhance your meditation practice? Send your questions to Sarah@McLeanMeditation.com Put "Ask Sarah" in the subject line. I'll answer your email privately and perhaps feature it in an upcoming issue.
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Bringing Your Awareness Right Here, Now
You can refocus your awareness to the now by tuning into your senses, paying attention to your breathing, and feeling the sensations present in your body.
Let's give it a try: Bring your attention to the sensations present in your body as you sit. Relax your shoulders and belly. Feel where your body meets the chair, where your feet meet the floor. Notice how your body is supported and aligned. Notice if you begin to tell yourself a story about certain areas of your body, and if you do, shift from those thoughts back to the actual sensations present....
Now, welcome the sounds surrounding you at this moment. Near and far. Simply listen. IF you notice you are telling yourself a story about the sounds, i.e. where they are coming from, who's making them, and so on, refocus your attention to the actual sound of the sound.
Now, shift your attention to your naturally occurring breath. Feel your breath as it moves in and out of your body. You don't have to changeor regulate your breath. Simply become aware of the in-and-out movement of the air through your nostrils. Do this for a few moments. There, you've done it: anchored your awareness in the present moment! Mindfulness is a practice..... it's a training of your attention! And, like meditation, it only works if you do it!
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 Guidance for a Soul-Centered Life 5 CD Set
In this series, Sarah McLean reviews each quality of living a soul centered life - a perfect study companion for her best-selling book Soul-Centered: Transform Your Life in 8 Weeks with Meditation.
Your meditation practice will transform as Sarah guides you through new meditations with gentle instruction. Become the most aware, connected, peaceful, accepting, loving, authentic, receptive, and nourishing version of you.
Each week's lesson is based on a benefit derived from meditation: Awareness, Peace, Freedom, Compassion, Intimacy, Authenticity, Receptivity, and Nourishment. This program is a proven path to seeing the world and everyone you encounter through eyes of love, patience, and understanding.
Was $149, now $60.00! Order yours here via PayPal.
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What I'm Reading:
by a Meditation Teacher Academy Graduate
McLean Meditation Teacher Academy graduate C. Chase Carey's book Chasin' Meditation demystifies and simplifies meditation for for today's professionals. It offers step-by-step instructions on how to quiet your mind (Chapter 3), the 5 Steps to a perfect Meditation (Chapter 4), Stress Release with the Stress Domino (Chapters 7 and 8), and the Advanced Inner Essence Meditation (Chapter 9) for direct dialoging with your subconscious mind.
Check out this link to order your copy!
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