Welcome to the daily insight.
My name is Brian Hyman.
In today's meditation we will focus on finding the present moment.
Let's begin.
Find a comfortable position and settle in.
Close the eyes and begin to relax the body.
Let's take a deep inhale together and exhale let it go.
Again deep inhale cleansing breath and exhale release the breath.
Last time deep inhale and exhale release.
Now continue to breathe consciously as you begin to soften the physical body a little bit more starting at the top of the head.
Relax the muscles across the forehead.
Relax the muscles around the eyes.
Relax the skin on the cheeks.
Relax the jaw.
Release the tongue from the roof of the mouth.
Still breathing consciously,
Deeply.
Relax the shoulders.
In the shoulders we carry the weight of the world,
All of our burdens and responsibilities.
Relax the arms,
The hands,
The fingers.
Relax the space around the heart.
Relax the belly.
Relax the hips.
Relax the legs.
Relax the feet and the toes.
Notice how only a few moments of focusing on the breath quiets the mind.
Notice how only a few moments of stillness relaxes the body.
The next time you inhale,
Repeat to yourself present moment.
The next time you exhale,
Repeat to yourself present moment.
Let's try this together.
Deep inhale present moment and exhale present moment.
Continue on your own with each inhale and exhale.
Repeat the mantra or the words present moment,
Anchoring the mind,
The heart,
The body,
The spirit in the present moment.
The next time you inhale,
Repeat to yourself present moment.
The next time you inhale,
Present moment,
Notice the pause before the exhale.
That tiny space anchors the awareness deeper still into the present moment.
Our ability to find that pause,
That little space,
Keeps the mind anchored in the present moment.
As you continue to breathe,
Inhaling present moment,
Finding the pause between the breaths and exhaling the present moment.
Notice the connection between the mind,
Body,
Breath,
And the present moment.
By focusing on the breath,
We anchor the mind,
The heart,
The spirit,
In the present moment.
Still breathing with awareness,
Perhaps still using the mantra present moment,
Perhaps still finding that space between the breaths,
With awareness on the breath,
The physical body a little more relaxed.
Notice the quality of our being.
Notice the lightness of our being.
The physical world,
The mortal world,
The human world,
Can create tension and heaviness.
Yet beneath the layers of mortality,
Of being human,
There is a lightness,
There is a subtle awareness of the truth of who we really are.
Notice where you are in this meditation.
Notice who you are in this meditation.
See who you are in this meditation.
See who you are in this meditation.
See who you are in this meditation.
See who you are in this meditation.
See who you are in this meditation.
Let's take a deep inhale together,
Present moment,
And exhale,
Present moment.
Again,
Deep inhale,
Present moment,
And exhale,
Present moment.
Last time,
Deep inhale,
Present moment,
And exhale,
Present moment.
Start to bring your awareness back to the physical body.
Perhaps wiggle the fingers,
Circle the wrists,
Shrug the shoulders,
Wiggle the toes,
Circle the ankles,
Maybe move the head gently from side to side.
Come back into the physical body.
Come back into the space where you are.
And if you haven't already,
Gently open the eyes.
Thank you for taking this journey into the present moment today with all of us here at Insight Timer.
Thank you for meditating.
Have a beautiful day.
