Being Present With What Is

This meditation gives you the space to get totally present with the world around you and to accept what IS rather than worrying about the judgments our brains often put on our surroundings/bodies/selves. In this meditation, you will practice total presence as you move from visual observation to hearing, to physical feeling, and then energetic feeling.

This meditation was channeled in an Insight Timer LIVE Event on 08-11-2025. When I tap in, I channel meditations that say exactly what my audience needs to hear in the moment in order to foster healing and find clarity. Before this session, I set the intention for this meditation to be exactly what those who were in the room and those who listened later on needed in the moment, so if you've found this track, you can trust that it’s exactly what you need right now. Enjoy!

Transcript

I never know what these meditations are going to be.

I always just dive in,

Tap in,

And channel.

Because of that,

I am also moving energy while these are happening.

So as I am moving energy,

You might find yourself feeling energy flying off of you.

You might find yourself feeling energy moving through you.

Oh,

And you may also be really thirsty,

Or you might find yourself yawning or crying or burping.

Whatever happens for you is totally normal.

Totally normal.

When you are moving energy,

Your body often needs to stretch and let things out and blah blah blah,

You know?

So give yourself the space to do that.

Okay,

Okay.

So let's start with our eyes open and just give yourself a moment.

Get comfortable in your seat,

Or if you're going to lie down,

You can also lie down.

If you're going to lie down,

I suggest you set a timer for yourself just in case you fall asleep.

And start with your eyes open.

So what I want you to do is scan the room around you and just kind of take in your surroundings.

Take them in at face value.

So what I mean by that is don't put any judgments on any of the things in your space.

So when you see a curtain,

Instead of thinking,

Oh,

That curtain is a color I don't like,

Or instead of thinking,

Oh,

I love the color of that,

Just see it.

See the curtain.

See the color.

See what is here right now.

Kind of step into the space of acceptance of the world around you.

So just look around your room and just allow yourself to see what is here.

See what is here.

And once you have looked at one thing and you've acknowledged it,

Look at the color,

Look at the texture,

Look at the shape,

Move on to another thing.

And each thing that you see,

Notice the color,

The texture,

The shape.

Take that moment,

Acknowledge what is here,

And move on to another object.

And we're just going to do this for another like 30 seconds.

Just jump from object to object,

Color,

Texture,

Shape,

And move on,

Color,

Texture,

Shape,

And move on.

Remember,

No judgments.

And if you notice a judgment coming into your mind,

If you notice a judgment coming into your mind,

If you notice yourself doing the,

Oh,

That's my computer,

I need to do work.

If you notice the,

Ooh,

There's a spot on the floor that I need to clean,

Just allow it to leave your mind.

Just allow it to float away.

Watch it go by and jump to the next object,

Color,

Texture,

Shape.

And don't worry about getting too caught up in the words either,

Like it doesn't need to be chartreuse or mauve or tickle-me-pink.

It can just be whatever,

Just acknowledge that the color exists.

You don't need to name the color.

You don't need to name the shape,

Just acknowledge it.

All right,

And now land on one last item and notice color,

Texture,

Shape.

And then slowly allow yourself to settle into stillness and close your eyes.

And as you close your eyes,

Notice how closing your eyes turns your attention inward.

So now instead of taking in observations from the world around you,

You are focused in your inner world.

You can no longer see the things that are happening in the space around you.

So next,

Let's bring our attention to the ears and the sense of hearing.

And we're going to do the same thing that we did with the objects,

Only this time with sounds.

So noticing any sound that you can hear in your surroundings,

Allowing yourself to settle into stillness and focusing on the sounds coming toward your ears.

And again,

No judgment here.

Just allow a sound to reach your ears.

And instead of color,

Texture,

Shape,

Notice volume,

The way the sound feels to your ear and the distance from your body the sound is.

So maybe you hear a car outside.

Notice how it feels touching your ear.

Notice how far away from you the sound is.

And notice how loud that sound is.

Again,

Not judging.

Instead of thinking,

Oh god,

There's so much traffic outside.

Just allow yourself to hear the sound of the car.

How loud is it?

How far away from it is it?

How far away from me is the sound?

And how does it feel hitting my ear?

And the same thing that we did with the eyes.

Once you've identified a sound,

Jump to another sound.

And if you're having trouble finding sounds in your environment,

You can maybe jump between two different sounds if you're hearing just one or two sounds.

The sound of my voice is a sound that you are hearing as well.

And also note that your body is not moving.

It's making sounds.

So even if there are no sounds in your surroundings,

Notice if you can hear the sounds within your own body.

And again,

Acknowledging how that sound feels to your ears,

The volume of the sound,

And how far away from you it is.

And again,

Not overanalyzing any of these metrics.

Just allowing yourself to take in the information and jump from one sound to the next.

And I'll give you a little bit of silence here to feel into the sounds in your surroundings.

All right,

And now allowing the last sound that you are focusing on to be the last one that we focus on right now.

Noticing the volume,

How it feels,

And how far away from your body it is.

And then allow your focus to land on your breath.

Noticing your breath as it moves in and out of your body.

And the same way that we looked at our surroundings with our eyes and noticed our surroundings with our ears,

Allow yourself to simply observe your breath and the way that it's moving your body without judgment.

So no need to worry that you're not breathing correctly,

Or that you should be breathing more deeply or more shallowly,

Or that you should be counting your breath or anything like that.

Just notice how your breath is showing up in this moment.

And watch as it moves in and out of your body.

And now the same way that we jumped from visuals and from sounds,

To each other.

I want you to notice each of the ways that you can feel your breath moving through your body.

Noticing the way that your nostrils feel as you breathe.

And again,

No judgment.

It's not a matter of,

I'm too cold,

Or the breath is too intense,

Or not enough,

Or too much.

What is the temperature?

How does it feel?

Just noticing and accepting the way that your body feels as you breathe.

And in this space,

Noticing temperature,

Noticing texture,

From a feeling perspective.

And noticing the expansion,

The range of movement.

So noticing temperature,

Texture,

And range of movement as you move through the different parts of your body,

And watch yourself breathing.

Noticing your nostrils.

What temperature are they?

What is the texture of the air moving through them?

How does it feel?

And how do your nostrils move?

What is the breadth of movement?

And then once you've identified that,

Moving down into your throat,

Same thing.

Temperature,

Texture,

And range of motion with every breath.

Moving down into your chest,

Same thing.

Noticing temperature,

Texture,

And range of motion.

And allowing yourself to move down your body and just stopping at any juncture that feels right to you.

Anything that you notice.

Maybe your waist,

Your ribcage,

Your neck,

Your shoulders,

Your arms,

Your shoulders,

Your solar plexus,

Your lower belly,

Maybe your arms,

Or your fingertips.

Stopping at numerous different parts of your body and noticing as you breathe,

Temperature,

Texture,

And breadth of movement.

I'll give you another 30 seconds here.

Just noticing what is here.

How is your body moving through this moment?

And now allow the body part that you are focusing on right now to be the last one that you focus on.

Noticing temperature,

Texture,

And breadth of motion.

And even if you didn't get to every part of your body,

Acknowledge that you are exactly where you need to be in this moment.

And now begin to shift your focus to your energetic body.

Whatever that means to you.

Maybe for you that means turning inward.

Noticing how your energetic centers feel.

Noticing your heart.

Noticing your throat,

Your mind,

Your root.

Or maybe for you that's a movement outward into your aura,

Into the energetic field surrounding you.

Whatever it means to you to feel into your energetic space,

Allow yourself to do that now.

And this time,

Allow yourself to choose one point of focus and get completely and totally present with the way your energy feels in this space.

It could be any part of your physical body or of your aura surrounding you.

And notice what you feel in this energetic space.

Allow this inward turn to give you the opportunity to see yourself from this objective perspective.

How is your energy body showing up right now?

There are no wrong answers here.

Maybe you see a color.

Maybe you notice a texture or a shape.

Maybe there's a certain motion,

A spinning or an expansion or contraction.

Maybe there's a volume.

Maybe it feels really close to you or really far away.

Noting that your energetic body can be felt in a multitude of ways.

And just allowing yourself to get present with your energetic body.

And here you have choice.

You can either do the same thing that we did before.

The same thing that we did previously,

Where you can jump from different parts of your energetic field to each other and identify different colors,

Different energies,

Different sounds,

Whatever comes to you.

Or allow yourself to really focus deeply on the one place that you have noticed an energy.

And use this space for whatever is calling to you in this moment.

Maybe your energy body has something it wants to share with you,

A message.

Maybe you feel almost an energetic knot and you want to imagine yourself massaging that knot.

Massaging out the tenderness.

Maybe you feel something stuck,

Something blocked and you want to imagine that stuck thing dissipating.

Maybe you feel a little murky,

Like your energy body is dirty and you want to clear it out.

Cleanse,

Allow cool clear water to move through it.

Allow this moment of leaning into your own energy body to be your experience alone.

You choose how you are going to utilize this space.

Being totally present with your energy body right now.

And as you're feeling into your energy body,

I'm feeling called to sing,

To bring music into this space.

Allow the sound to help you to drift,

To help you to move,

To help you to feel into whatever it is that you need to right now.

Ah Allow your energy body to give you one more moment of clarity,

One more message,

One more moment of presence.

Noticing whatever it is,

The color,

The texture,

The feeling.

And then begin to allow your attention to resurface.

Landing once more on your physical form.

Feeling your skin,

Noticing the sensations that your skin feels.

Maybe noticing the sensations in the tips of your fingers,

In the tips of your toes.

And beginning to bring some movement back into your body.

As you ground back down into your physical form.

Noticing the points of contact between your physical body and the surface beneath you.

Between your skin and your clothing.

Between your face and the air around you.

Slowly bringing more movement back into your body as you wake up your physical form.

Coming back into the space.

And take 30 seconds here to move in whatever way your body wants you to right now.

Maybe you stretch your arms up.

Up overhead.

Maybe you contract.

Maybe you expand.

Maybe you open your mouth really,

Really wide.

Maybe you crack your knuckles.

Just giving yourself this moment for movement before we open our eyes.

And then slowly but surely allow your eyelids to flutter open.

And begin to take in the room around you once more.

And see if the way that you look at the room around you now is maybe a little tiny bit differently than the way you did at the beginning of the meditation.

And maybe not.

And that's also okay.

Being totally present with what is is the only way that we have the ability to change.

The way that we move through the world.

Start with presence.