Connecting To The Present Moment - 21 Min Daily Insight

Hello,

This is davidji and welcome to the daily insight.

Let's find a comfortable place to sit or lie down.

Get as comfortable as possible.

And together let's take a long,

Slow,

Deep breath in.

And gently let that go.

Let your eyes gently float closed.

Another long,

Slow,

Deep breath in.

And gently release it.

And now notice your breath.

Notice whether you're breathing in through your nose,

Your mouth,

Whether one nostril is more open,

How deep the breath is going.

Do you feel it in the upper part of your chest?

In your heart?

Your rib cage?

Your diaphragm a little bit below your rib cage?

Is it going down deep into your belly?

Just watch it.

Just witness it.

Let's explore how following our breath connects us to the present moment.

Let's breathe into the top of our chest.

Feel that breath actually touch our neck area,

Our clavicle.

Notice it's a shallower breath.

And gently breathe that out.

Drift down a little bit to your heart.

Again long,

Slow,

Deep breath in to your heart.

And let that go.

This is all through your mouth.

And drift a little down to where your rib cage meets.

Breathe into that space.

And feel free to place your fingertips on this space,

Wherever you're breathing into.

Let that go.

Now into our solar plexus,

Our Manipura.

It's about four inches or so above your belly button.

Let that go.

Now place your thumb on your belly button.

Let's breathe into our belly button.

And gently let that go.

Now rest your palm on that area below your belly button.

Breathe into that,

Your lower belly.

Let that go.

So notice we can go from the very,

Very top of our chest to the very bottom of our belly.

And in each of those spaces we breathe differently.

We feel differently.

We feel different things.

We've been breathing through our mouth.

Let's do the same thing with our nose.

Place your fingertips on the first bones that you feel below your neck.

And breathe into it through your nose.

And exhale through your nose again.

Down to your rib cage.

Breathe in through your nose.

And breathe out through your nose.

A little lower.

Feel your heart.

Breathe into your heart.

Through your nose.

And let that go.

And now that space right below where your rib cage meets,

Through your nose.

And let that go.

Fingertips now to your Manipura chakra,

Your solar plexus.

Breathe in through your nose.

And release that.

Thumb on your belly button.

Breathe in through your nose.

And let that go.

And now rest your palm on that area below your belly button and breathe in through your nose.

And release that.

And now drift your fingertips to any place that you feel may be constricted on that path from your throat to your lower belly.

Just rest your fingertips on that space.

And breathe and witness.

And now rest your fingertips on that space.

And now let that go.

And let that go.

Just breathe and witness.

And let that go.

And let that go.

And now take a long,

Slow,

Deep breath in.

And gently let that go.

Invite an intention into your heart right now,

Something you'd like to see unfold today.

Stay in this space.

In and breathe.

Plant it like a seed in that fertile soil of your heart.

Take a deep breath in.

And let it go.

And continue in this witnessing state as you drift your attention to your throat.

Feel free to place your fingers on that space.

Let your nose take a long,

Slow,

Deep breath in.

And through our mouth we'll exhale.

Breathing in through our nose and out through our mouth.

So let's begin.

From your throat.

Fingertips to your heart and breathe in stillness through your nose.

And let go of turbulence through your mouth.

Stay in this space.

Breathe in lightness through your nose.

And exhale heaviness through your mouth.

Breathe in abundance through your nose.

And let go of poverty through your mouth.

Breathe in soothing through your nose.

And release pain through your mouth.

Breathe in surrender through your nose.

And let go of resistance with your mouth.

Now drift your fingertips down a little bit to right below your ribcage.

Breathe in acceptance with your nose.

And let go of judgment with your mouth.

Breathe in forgiveness with your nose.

And let go of grievance with your mouth.

Breathe in tolerance through your nose.

And let go of some anger through our mouth.

And drift your fingertips down just a little bit lower to your solar plexus,

Your Manipura chakra.

And breathe in expansion with your nose.

And let go of constriction through your mouth.

Let's do that one more time.

Breathe in expansion through your nose and feel your belly expand.

And release constriction through your mouth.

Breathe in clarity through your nose.

And let go of confusion through your mouth.

Breathe in peace through your nose.

And let go of conflict with your mouth.

Drift your finger down to your belly button now.

Take a long slow deep breath in of wholeness through your nose.

And let go of separation through your mouth.

Breathe in compassion through your nose.

And let go of sadness with your mouth.

Breathe in joy through your nose.

And let go of suffering through your mouth.

Breathe in ease through your nose.

And let go of struggle through your mouth.

And now place your hand on that area below your belly button and let's breathe in flow.

And release effort through our mouth.

Let's breathe in defenselessness.

And let go of forcing.

Breathe in ease.

And let go of struggle.

And now drift your fingertips to your most tender place from your throat to your lower belly.

Just drift your finger to that place right now that needs the most amount of healing.

And now let's breathe in love.

And let go of fear through your mouth.

Again,

Breathe in love.

And let go of the pain of any of your conditioned behaviors.

Breathe in love.

And release any suffering.

Breathe in love.

And release any limiting belief.

Breathe in love.

And breathe out love.

Breathe in love.

And breathe out love.

Just wash your entire existence with love.

Breathe in love.

And breathe out love.

And now just watch,

Just witness as love flows in and out of you with each breath.

And now just watch,

Just watch as love flows in and out of you with each breath.

And now just watch,

Just watch as love flows in and out of you with each breath.

And now just watch,

Just watch as love flows in and out of you with each breath.

And now just watch,

Just watch as love flows in and out of you with each breath.

And now just watch,

Just watch as love flows in and out of you with each breath.

And now take a long,

Slow,

Deep breath in with me.

And gently let that go.

Begin to wiggle your fingers,

Wiggle your toes,

Come back into your body.

Stretch your body.

And when it feels comfortable,

You can very,

Very slowly open your eyes.

Be gentle with yourself.

Do not operate heavy machinery after this one.

And keep meditating.

Did you notice for our entire session you were fully present?

That's meditation and the power of the present moment.

Namaste.

I'll see you in the gap.