Okay,
We are live on YouTube,
So let's.
.
.
Let's see where our beautiful community is.
100 plus,
Wow.
Oh,
Several hundred plus,
30s,
Many,
Many.
Second time.
Louisiana,
Switzerland.
Uruguay,
Look at this breadth of the attendees.
Toronto,
Canada,
California,
Greenbury,
California,
Trinidad.
Canada again,
Et cetera,
Et cetera.
Dallas,
Texas,
The Redwood City.
So we've got somebody really close to me here.
So for those of you,
Vi,
I know Vi's from Tahiti.
She's been following me for quite a while.
So I'm here in a place called the beautiful Mountain View,
California,
Northern California.
And we've been doing this live.
We've been gathering here since the beginning of the pandemic.
So going on six years,
Some 300 and something sessions.
Hello,
Sonia from Foster City.
Welcome.
What we're here to do is make it our hour of power.
This is a session that,
Again,
Has been recommended by,
It's been suggested by one of us,
One of the community members,
And I call this community the Soul Tribe.
So this is a gathering that we have live here on Inside Timer,
But we also have a WhatsApp group for us to share inspirations,
Ask questions,
Drop any questions,
Comments,
Suggestions for future topics.
And so you will find that information on my profile,
What we talk about towards the end.
So what does Sunday morning joy of a J entail?
It is a three phase exercise and three phase practice.
It is first we're going to start with some chanting followed by some breath work pranayama the ancient wisdom on manipulating breathing to create a deep sense of stillness.
And once we create that body-breath-brain equilibrium,
Once we create that place of Deep in our heart space,
We're going to sow a powerful seed in the heart.
And today,
Like I said,
The topic recommended by one of you,
The past,
Present,
And future,
That continuum of time,
And making sense of all of this thing that this.
.
.
Quandary this Absolute.
Mystery called life.
So that's what we're going to talk about today.
So with that said,
Are there any opening questions,
Anything that you want me to clarify before we jump into the practice?
So the practice is going to go on for about 45 minutes or so.
I will bake some time towards the end for questions,
But what I will not be doing is be looking at the chat during the practice.
So this is either speak up now.
Or wait till the end.
I suggest that you make this practice matter by focusing on going inwards rather than trying to see what other people are saying or trying to say something to others.
Really make this the hour of power.
As you sow so she shall reap which means give it your everything so i do not recommend doing this while walking your dog or folding laundry or doing dishes this is something that you want to be seated cross-legged on the floor on a chair or even lying down Either which way,
I ask that you find a comfortable alignment between your head,
Your neck,
And your spine.
So with that said,
Let's take in some deep,
Comfortable breaths as we drop into the heart of being.
Long,
Slow,
Deep breath in through the nostrils down into the belly,
Allowing the belly to expand as we inhale.
Holding it there just for a second.
And then letting it all out through the mouth.
Ha ha ha ha.
.
.
Make it an audible sigh.
So again,
One more long,
Slow,
Deep breath in through the nostrils,
Down into the belly.
Just like when you see a baby sleeping peacefully,
You'll notice the rise and fall of the abdomen,
Not the chest.
So breathe in nice and deep like this.
And then.
.
.
Holding it for just a second and then allowing it to come out through the mouth an even longer duration than the inhale.
Huh.
One more time.
A long,
Slow,
Deep breath in through the nostrils.
Hold it just for a second.
And an exhale out through the mouth.
So as we segue into the first phase,
We're going to breathe down into the belly,
Down to the base of the spine.
This is known as the Muladhara Chakra.
Muladhara is the root chakra.
This is the seat of your sense of safety.
So breathe in to say you're giving it what it needs.
This is near your groin.
So breathe down to the base of your thoracic region.
Expanding giving it what it needs and as we exhale I want you to release it with the sound of LUM.
Now,
Breathing into the region of the navel.
So this is the Swadhisthana Chakra just below the navel.
This is your seat of satisfaction.
Breathe in,
Give it what it needs,
Allowing to expand.
And as you exhale,
I want you to release it with the sound of VAM.
Whaaaaat?
Now,
Breathing into the Manipura Chakra,
Just below where the rib cage ends and the soft tissue begins.
This is also known as the solar plexus.
Breathing in this area,
Giving it what it needs.
This is your seat of confidence.
And as you exhale release it with the sound of RUM now breathing into the heart center the anahata chakra this is the seat of the love that you are allowing this area to expand giving it what it needs and as you exhale i want you to release it to the sound of yum Yarrrrrrrrr Now,
Breathing into your throat chakra,
Vishuddha,
The seat of self-expression.
Give this area what it needs and allow it to expand.
And as you exhale,
I want you to release it with the sound of hum.
Now.
Breathing into the region of the third eye,
Ajna Chakra,
The seat of wisdom.
Just give this area what it needs,
Allowing it to expand.
And as you exhale,
I want to release with the sound of CHUM.
Sure.
Now,
Breathing into the tippy-top of the head,
This is your Sahasrara,
The crown,
The portal to the divine.
Allowing this area to expand,
Open up,
And as we exhale,
Release the sound of Aum.
AH HUUUU Dropping the practice.
And just notice it for yourself.
The presence.
The simple practice is done.
Activating the trillions of cells in your body.
And you're already more present.
Now,
As we segue to the second phase of Sunday Morning Joy with Jay.
We are going to get into something called Bandha Pranayama.
In this practice,
We'll do three stages of breathing.
Three rounds,
And the first stage will be 30 rounds of bow breathing.
Bow breathing in through the nostrils,
Out through the nostrils.
In with relaxation,
Out with stress.
I do the counting,
You just follow along.
Followed by exhaling and holding holding for first for 30 seconds second round 60 final run 90 seconds believe me you can do it but your brain is going to tell you otherwise tell you that you're less than you're incapable you're not good enough Stay with us.
Stay true to the practice.
Do the best you can.
If you simply cannot hold,
That's okay.
Let go and catch up with us in the next round.
And each round is going to be capped out by inhaling and holding with the full set of lungs for just 15 seconds.
These three constitute one set,
Progressively longer.
I'm going to be doing the counting.
You just follow and experience the transformation.
This is a very powerful practice,
So try to do your best that you can.
You will see at the end of it,
You will be much more calm and feeling a deep,
Powerful sense of presence.
All right.
With that said,
Start with bow breathing,
In through the nostrils,
Out through the nostrils.
Go with the flow.
In with relaxation,
Out with stress.
Five.
4.
3 to.
One,
Exhale and hold 30 seconds.
You can totally do this.
Into the rhythm of your heartbeat.
Can you feel your blood pulsating throughout your body?
Bye.
One inhale 15 seconds hold.
5 4 3 2 one exhale let go full cycle of breath in and out.
As we prepare for the second round of this Panda Pranayama practice.
Again,
30 rounds of bow breathing in through the nostrils,
Out through the nostrils.
15 more rounds.
Five.
Four.
3.
1.
Exhale and hold 60 seconds.
Ask yourself.
Am I extremely grateful for in my life right now.
We all have so many blessings in our life.
Can I make a list of at least five things that I'm grateful for in my life?
Almost there,
Folks.
Five,
Four,
Breathe.
Two,
One,
Inhale.
15 seconds hold.
Five four three two one exhale let go full cycle of breath in and out as we prepare for the third.
And the final round of this Bandha Pranayama practice.
30 rounds of ball breathing.
In through the nostrils,
Out through the nostrils.
Go with the flow.
Bye.
Oh.
Breathe.
True.
One exhale and hold 90 seconds believe in yourself you can do this into the sensations in the soles of your feet.
Wiggle your toes.
Feel the energy,
Feel the sensations on the tips of your toes.
Now feel your ankle.
Bringing the awareness to.
The calf muscles.
On both your legs.
Feel the kneecaps.
Feel your thighs.
Bring your awareness to the buttocks.
Let's work our way up the back.
From the small of the back.
The middle of the back.
To the upper back.
Now starting with the.
The belly,
The chest.
To the tips of your fingers.
To the elbows.
To the upper arms.
We're almost there,
Folks.
To the shoulders.
To the back of the neck.
The back of the head.
Top of the head.
The entire face.
5,
4,
3,
2,
1.
Inhale.
15 seconds hold.
Final stretch.
5.
Three two one let go full cycle of breath in and out.
As we reintegrate with normal breathing.
And as you do so.
I want you to notice.
Sense of presence.
A natural outcome.
Of slowing down and deepening your breath.
Relaxing your body.
And feel.
The slower pace of thoughts in your mind right now.
This,
Dear ones,
Is the power.
Off Pro Ammo.
The life energy.
And the rules of manipulating life energy.
Create a deep.
.
.
Sense of tranquility.
So I want you to cherish that for a few moments.
With the brain.
Slow down.
The body relaxed and the breath relaxed.
We segue into.
.
.
The second.
Final phase of Sunday Morning Joy with Jay,
Which is.
.
.
Of meditation exercise.
Now with the hearts open.
We're going to sow a powerful seed of intention.
Today,
That intention.
Is an alignment.
Of your past.
Present.
And future.
I'm going to open with an ancient Hebrew wisdom quote.
That which hath been.
Is now.
And that which is to be.
Had already been.
I'll say that one more time,
That which hath been is now.
And that which is to be.
Already been there.
Some 3,
000 years ago.
The sage looked at the endless worry about yesterday and tomorrow and smiled.
What we chase ahead of us.
Is already behind us.
What we mourn behind us.
Is already returning.
And all the while.
The only door we ever walked through.
Is this one.
So if you haven't already done so,
I want you to go ahead and gently downshift your gaze or close your eyes.
The body.
Become still.
Just like a mountain that has watched 10,
000 seasons pass.
We rest.
In pure presence.
Notice the space around you.
Notice,
Even with your eyes closed,
Perhaps the light entering softly through your eyelids.
The sounds.
Notice the weight of your body.
Rested on this chair,
On the floor or on the bed,
Wherever you may be right now.
All of this is happening now.
Not some moment ago.
Not a moment.
In the future only.
I want you to consciously turn your attention in words.
In words away from all thee.
External stimuli.
And into that quiet place.
Behind your eyes.
From that place where you are watching.
Imagine a great wheel.
Imagine a vast.
.
.
Luminous.
Wheel turning ever so slowly through the sky.
Consciousness.
On its rim,
Are all of your yesterdays.
Your childhood.
Your first home.
All those faces that you have loved.
And the doors that closed.
And even.
Those doors that open.
Also on the rim.
Are your tomorrows.
Your hopes.
The plans,
Your fears.
And all those unknown turns.
On this road.
The rim is always moving.
Always changing.
This is.
The nature of time.
Most of our lives we live out there on the rim.
Spinning spinning and holding on.
And in the process.
And getting dizzy.
We cling on to the memories like old photographs.
We lean into tomorrow like someone waiting for a train that never quite arrives.
But every wheel has a center.
A hub.
And that hub The very center does not.
Move.
Gently now.
Let yourself travel in words.
From that rim.
Along a single spoke.
Of light.
Towards the center.
With each moment.
The noise grows softer.
And softer.
The spinning.
Grow slower.
And slower.
Until.
To arrive.
Here.
At the still point.
The stillness is not something that you create.
It is what you are.
Beneath every thought.
We need every memory.
We need every plan.
There is a silent awareness that has never been heard.
Touched by Time You are not the story.
You are the light by which the story is seen.
From this still center I want you to look out at the turning wheel.
See how the past curves gently into the future.
And the future.
Curves gently.
Back into the past.
And so what about the present?
The present is simply where.
They meet.
The kiss of what was.
And what will be.
The ancient sages knew this.
They sat at the hub of the great wheel and saw not a line running from beginning to end.
What a perfect.
Circle.
Complete.
Home.
Returning to itself.
Once a philosopher walked besides a quiet lake and felt with total certainty that he had stood in that exact place.
Thinking those exact.
Arts before.
And would stand there again.
What if,
What if that moment too,
Has been here before.
What if.
.
.
It is not passing at all,
But.
.
.
Returning.
Like watching a whole film.
And you no longer need to remember each scene.
You simply carry the knowing of the whole story.
From the hub.
You hold the whole story of your life.
Not as a list of events.
But as one.
Gentle.
Knowing.
Nothing missing.
Nothing wasted.
Every chapter in its place.
Let the regrets of the past soften here.
They were simply the turning of the wheel.
Let the worries of the future soften here.
They're also simply the wheel turning.
You are the stillness.
That watches is turning.
And here's the secret that.
.
.
The monks knew as they swept leaves,
As they dug the earth.
And as they wash.
They're bulls with complete attention.
Eternity is not somewhere else.
It is here.
Hidden inside the ordinary moment.
A cup of tea.
The face of a friend.
The sound of rain.
Each one is a doorway.
Each one is the whole of time.
Fold it into a single.
Bread.
Of being.
Rest in this now.
Rest in this now.
Not the thin slice of a second squeezed between yesterday and tomorrow.
But the vast Infinite now.
That has always been here.
And will always be here.
The now around which your whole life begins.
Revolves.
Feel how complete you are here.
Nothing to fix.
Nothing to chase.
Nothing to straighten out.
The world goes around.
And you.
Remain.
I am the still centre of the turning wheel.
Time moves around me.
But it does not move me.
I release the weight of yesterday.
And the pull of tomorrow.
I am fully alive in this eternal moment.
Every ordinary moment is a doorway to eternity.
And I walk through it.
With gratitude.
Carry the stillness of the hub.
The wheel will keep turning.
There will be conversations.
Pax will call you.
But you know now the way back to the center.
It is only ever-changing.
One moment away.
So as we bring this practice to a close,
I want to leave you with a question.
In this exact moment where to return to you If this moment were to return to you again and again,
To all of eternity.
How would you choose to live it?
So this exact moment would return to you again and again through all of eternity.
How?
Would you choose to live it?
I invite you to please bring your palms together in prayer position at your heart center.
The palms are an energy vortex.
I ask that you please rub your palms against each other.
The palms hindle the chi,
The life force,
The energy.
And when you feel a nice warm ball of energy weld up between your palms,
I ask that you cup your eyes one with each palm and bless yourself.
I am fortunate.
I am blessed.
I'm lucky.
I am guided by love.
I attract wonderful people into my life.
I tried.
Great opportunities.
Add track.
Amazing ideas.
Attract wealth.
I attract health.
I give everywhere I go,
Even if it's only a smile.
My abundance overflows to those around me.
I love my life.
I'm M in the word magic.
I'm unstoppable.
I welcome wealth into my life at the intersection of light and matter.
I welcome wealth into my life as life-giving life and life-sustaining life.
I welcome wealth as a manifestation of truth.
Goodness and beauty in this world.
Please bring your palms back together and preposition at your heart center.
As we seal this practice with the gentle bow of the chin towards the heart space.
In a posture of gratitude.
I thank you for choosing to practice with me today.
Namaste.
Ever so gently As we.
Drop our palms and.
.
.
Open our eyes.
I invite you to think about how this practice has changed you,
If it has at all.
And if there's a way to summarize.
What this practice has done for you in one word.
What would that be?
I now invite you to please go ahead and drop that one word in the chat so we may all know what it has done for you.
So I'm seeing calmness,
Centering,
Calm,
Still,
Clarity,
Centered.
Lightness,
New,
Joyful,
Centered,
Gratitude,
Peaceful,
More peaceful,
More grounded,
Tranquility,
Content,
Present.
Grounding presence peaceful connection etc etc fantastic congratulations you put yourself number one on your product list you said that the head of all the other competing.
Arguments of where you could be and should be doing.
What else is competing for your attention right now?
You choose to say that this is my priority.
And my priority,
I put myself and my teacup of filling myself.
And the top of the list of all the other agendas,
And it's all going to flow from there.
So congratulations,
Well done.
And this is how.
It shall be.
If you practice every day,
This is what you're going to be rewarded with.
The world is going to keep increasingly trying to grab your attention,
Trying to pull you in a hundred different ways.
Moment in time that is competing.
Technology is competing.
Forces that are going to keep dragging you in the direction that they want you to be focused on,
They want you to be thinking about,
They want you to be invested in.
Ask yourself.
What's the most important thing?
Is it my peace of mind,
My centeredness,
My sense of presence,
My sense of clarity?
My sense of being,
Feeling whole.
And it comes,
We're just taking a few moments and going back to this practice.
Like I said,
This practice is recorded.
All of this whole session is recorded.
It will be available to you to go back and repeat for you to share.
And I want you to please share with somebody,
Somebody who you think can use this,
Can be introduced to our soul,
Travis.
Wonderful gathering that we've been coming together for six years now,
Six years and continually.
And incredible amount of response.
All of you keep showing up.
Filling your teacups,
Going out and making a difference in this world.
Because remember,
You can only give.
What you have taken the time to receive.
So good.
Susan says this is very powerful.
I'm glad that it resonated with you.
Yes,
Indeed.
Thank you,
Sonia,
For recommending this topic.
Like I mentioned,
I have a WhatsApp group.
You can find that link to the WhatsApp group when you go to my profile.
There is a link tree.
Link you will see and which has a number of different things that I,
Like the recordings,
Like how to join the WhatsApp group,
Other community events that I do,
The dinners that I host,
Etc,
Etc.
So if you join the WhatsApp group,
Then you can go ahead and drop suggestions for future topics as well.
I do have a couple of topics.
I do these lives,
By the way,
Those of you who are first-timers here,
I do these lives every other week,
Other Sunday.
It's become our ritual,
Like I said,
For six years.
It's like our church.
We come together.
And we talk about things that truly matter.
And this is for,
I always say that this community,
The Soul Tribe,
Is for those one million people,
Not all eight billion on the planet.
It's for those million people around the world who are in the same frequency.
They resonate with what this message is.
I always say that we're all in different phases.
We've all been on this journey.
So today we heard about the analogy of the wheel,
The turning wheel that has turned through eternity.
It's coming and going.
It's repeating.
We're all at different times.
Little buckets,
If you will.
Little cars,
If you will.
Not everybody is in the same phase.
Not everybody is going to resonate with the same thing.
Not everybody is going to like what we talk about here.
For that one million of us,
Some one million spread across like you saw today all over the globe when we did that initial introduction and asked where you came from,
It's literally a sprinkling of stars across the planet.
And for those of us,
This is the message.
This is just that reminder.
Remember,
It's not something new.
It is a reminder of who we are and what we're here to do.
And we hold each other,
We walk ourselves home.
How can we get the WhatsApp group,
Please?
So,
Claudia,
The WhatsApp group is if you go to my profile.
So at the end of this,
You'll pop up my profile on Insight Timer.
In that,
There is a link to the Linktree.
So Linktree is basically a collection of all my different resources.
You click on that and you will see a way to join the WhatsApp group.
It's the Soul Tribe,
The WhatsApp group,
And that's how you'll find it.
Yes,
And there's about 300 and something people on that thing.
And I appreciate those of you who are making donations.
I never asked for it,
But your donations help to pay for this.
There's an assistant of mine who puts in a lot of work to edit all of this and put it out on the YouTube channel and on Insight Timer.
So YouTube channel,
For those of you,
It's Meditate with Jay.
Again,
The link to that is in my link tree on the profile.
What you get there is the full one hour.
Breath work,
The chanting and the meditation.
And separately she goes ahead and puts just the meditation because some of you may be just interested in doing the 20-minute meditation and that's all they have the time for.
And both will become available within the next few days.
And I usually post that in the WhatsApp group,
The Soul Tribe group.
And what she also does is that she takes just the meditation bit and she posts it as a recording.
On my InsightTerminal channel.
So you will be able to just do that 20 minutes,
Like whatever that number is,
The short segment on the Insight Timer,
Because now they have the video feature.
So when we started this,
They did not have video,
But lately they've got that.
So she goes in and posts it there as well.
So the complete collection of the hundreds of live sessions,
Including some of the other ones,
The popular meditations that are just standalone meditations,
Not necessarily from my Sunday morning joy with Jay lives are on my,
Both on my YouTube channel and on the Insight Timework channel.
Okay,
So now I open it up for any questions,
Any comments.
So anything else that you want to discuss,
Have me clarify,
Talk about,
Double click on,
Happy to,
You know,
This,
We still have a couple of minutes before the top of the hour.
Again,
Thank you folks for those of you who are making the donations.
Deeply appreciate that.
Like I said,
I'll be back in a couple of weeks.
I do have a couple of topics,
Some powerful ones coming up.
So I will be doing lives till the middle of December.
Then I'm going to take a one month break when I'll be traveling.
I'll be traveling to Africa this December.
And we'll be in Morocco,
Senegal,
And Cape Verde.
I don't know if any of you are going to be from those countries.
If you are,
Please send me a message on the WhatsApp group or send me a message,
DM me,
And we'll be happy to say hello if you're in that part of the world.
Okay folks,
I'm seeing this content.
Okay,
So Amanda says,
After I moved along the spoke to the hub,
The wheels started rotating in the opposite direction.
Yes so it's interesting you know how when you look at a bicycle wheel if you ever sat in a park bench or whatever so you've seen this bicycle wheel If you notice after a certain point,
You pay attention to it,
It feels as if It is turning the other way.
Now this could be a bicycle wheel,
This could be a Ferris wheel.
After a certain speed,
It is a.
.
.
Visual distortion.
It is one of those things that it feels like.
It almost reverses in direction.
And I'm sure we've all had that experience.
So yeah,
So that's just one of those things that the mind does to you,
That you feel like it's going the other way.
And it's interesting,
Because if you look at the depth of that observation of which way,
It almost doesn't even matter,
Because that car or that cart in the wheel,
On the Ferris wheel,
If you use that analogy,
Is going to come back there.
Has been there.
And will find its way back there.
So it almost is irrelevant.
If it is going to go back one way or the other,
Because you know,
It is going to be there again.
Anyway,
Something for you to think about.
So let's see,
I've got a couple other things.
Again,
Selver is asking about the WhatsApp group.
Like I mentioned,
It's on my profile.
Look for the Linktree link there,
And that'll lead you to that and other resources.
In the last round of 90 seconds holding breath,
I gave up after 70 seconds.
We'll try to complete next time.
So Aladdin,
So I want you to know that that is very normal.
This is a stamina that you develop over time.
I don't know if this is your very first time.
I know I met you recently.
So it is something that you practice and you build that sort of ability to hold.
It's that sort of like any other muscle.
You develop a capacity to hold for the full 90 seconds.
But don't beat yourself up if you're not able to stay that long.
And it's with practice.
And so that said,
I also want to say that there will be days in which you will run a longer marathon,
If you will.
And some days you just can't do it.
And that's OK.
The fact that you showed up.
The fact that you took the time to practice is going to make a difference and you will feel it.
So the timing is almost irrelevant.
Showing up is what matters more.
Okay,
So how do you manage the polarity in this world?
The wheel feels confused sometimes.
Yes,
That's when you need to sit down at the center and look at the full picture.
The wheel grows from that time of complete innocence to that complexity where it makes no more sense.
Innocence to nonsense,
I guess that's another way to categorize being on the rim of the wheel.
And the one who's sitting in the middle is smiling.
It's just like that analogy of what I've said in my meditation.
You're watching the movie,
You watched it,
Every scene has entertained you.
There's a high and low,
The roller coaster has ridden,
But at the end of it,
You're sitting there having been entertained by that turn of events.
And now you don't need to remember.
Every scene of the movie but you have gotten the gist.
You know where the story is going.
You know Everything will be okay.
So with that,
Folks,
I think it's a great way to end it.
Thank you all for your time.
If you have any other questions,
Like I said,
You know where to find me on the WhatsApp group,
The Soul Tribe.
Until I see you all again,
From the bottom of my heart,
I wish you all go shine this light that you have created.
Cultivator today go.
Be a force for good in the world.
Enlighten other beings,
Be a positive influence.
And until I see you all again,
Same place,
Same time in a couple of weeks,
Be well.
