What Rick Hanson’s meditation on real presence taught me

In the continuous process of teaching and practicing mindfulness, certain truths constantly resurface, simple but deeply foundational. They act as a gentle guide, helping to navigate between overwhelming emotions, compulsive habits and the constant preoccupation of the mind. A recent conversation brought three such reminders into sharp focus for me and crystallized lessons that I return to again and again.

Practical, powerful and immediately applicable, they offer support and clarity in everyday life. This week, I invite you to discover these insights, use them in your own practice, and notice how they can subtly transform your response to each moment.

The secret lies in understanding the beautiful interplay between the two fundamental elements of meditation: mindfulness and concentration.

In this post, I’ll share the gist of our discovery, including a practical meditation arc, a 7-day practice plan, and immediate troubleshooting tips.

Would you rather listen? You can find the entire guided meditation and conversation on YouTube:

As the teaching attributed to Ajahn Chah says, mindfulness and concentration are two ends of the same stick.

• Mindfulness is our open, receptive awareness that knows what is happening, its structure, feeling-tone, and changing nature.
• Concentration our ability to direct and focus our attention on a single object.

Without some concentration, our awareness can feel scattered, skimming the surface of our experiences. Without mindfulness, our concentration can become rigid, fragile, or evasive.

Together, they create a steady, kind presence that naturally extends our ability to be with life exactly as it is.

This structured approach helps the nervous system feel safe enough to deeply relax. We move from groundedness to focused concentration to wise openness.

Phase 1: Gladden & Ground (2-5 minutes)

Before we ask the mind to narrow, we must indicate safety.

• Feel safe: Gently ask, “Am I safe enough now to focus on one thing?”

• Gladden the Mind: Recall 1-3 moments of true kindness – a moment of generosity, a moment of connection, a sense of integrity, or a simple miracle. Let the feeling leave the body.

• Arrival in the body: Let the breath deepen naturally. Feel the firmness of your seat and the contact of your feet with the floor.

Phase 2: Taper Gently (10-20+ minutes)

Choose a simple object for your attention. The key is precision without pressure.

• Nostrils: Feel the breath only at the tips of the nostrils.

• Voice: Receive the sounds at your ears without chasing them.

• Visual point: With your eyes open, rest your gaze on a single, small point.

• Expression: Silently repeat short, loving phrases (e.g. safe, healthy, happy, calm).

• Abdominal visualization: Imagine a candle flame, crystal or simple image in the center of your abdomen, narrowing your attention to the smallest point.

• Heart: Feel the physical organ of the heart and evoke a genuine feeling of care or gratitude; stay with those feelings.

Pro tip: To ease the grip of the results, try counting only the exhalations, softly from 1 to 10, then start back from 1.

Phase 3: Open Wisely (5-10 minutes optional)

After construction strength with your chosen subject, you can open yourself to choiceless, open awareness. The concentration you build acts as fuel, allowing you to stay present in anything without being swept away. If it drifts, carefully return to the focal object for a minute to re-gather, then open again.

Continuity is key. This week-long plan develops skills and knowledge.

• 1–2. day: Safety + nostril breathing (tips only) + exhalation count (1↔10)

• 3-4 days: Security + belly representation (narrow down to point)

• Day 5: Security + heart-based concentration (feelings of care/gratitude)

• Day 6: Security + tone (sounds coming to the ear)

• Day 7: Safety + your favorite subject → finish with 5-10 minutes of open awareness.

For a deeper effect, try “string” exercises – a 15-minute session in the morning and a 10-minute session in the evening.

Here’s how you can work through common obstacles for yourself or your students.

• Drowsiness/haze: Sit up straighter, open your eyes, or switch to a more attentive object, such as a sound or visual point.

• Restlessness/anxiety: Abbreviate the goal: “Just this one breath.” A few full-body exhalations can also reset the system.

• Bad Will/Toughness: Warm up with 2 minutes of loving kindness or gratitude. Be known for being harsh, but consider something kind.

• Doubt: Simply name it (“the doubt is here”). Practice for two more minutes. A line from a diary: “What do I know now from direct experience?”

• Always start with safety: Even 60 seconds of joy and grounding makes a big difference.
• Cleanliness is kindness: Use precise language such as “pick up the sound” or “just the tip of the nostrils”.
• Return normalization: The term “return” is an essential skill of meditation, not a failure.
• Encourage mini-retreats: We recommend that students try two or three 20-30 minute sessions in one day. Grouping often leads to surprising breakthroughs in silence and joy.

I am deeply grateful to Rick Hanson and his community for the invitation and their warm, welcoming presence.

If this resource comes your way, I’d love for you to watch the footage, comment on your experience, and ask your questions directly on YouTube. Your reflections help create a learning resource for everyone.