16 Seconds to Clarity | davidji скачать в хорошем качестве

16 Seconds to Clarity | davidji

I’ve taught this powerful 16-second technique to world class athletes, members of the military, high pressured business people, and law enforcement. It was even featured in the season finale of “Blue Bloods” with Tom Selleck and Danny Wahlberg! I call it The 16-second Time-in (feel free to use that as your phrase). The moment you realize you’re ruminating, stressed out or anxious, say your phrase, close your eyes and watch your breath as you take a long, slow, deep breath in. Watch it go down into your belly. And when it gets there, hold the breath in to the count of four and continue to watch it as it sits inside. Then, release it and observe the exhale as it moves up your chest, into your throat and back out through your nostrils. And then hold the breath out and witness it as it dissipates into the air. That’s in to the count of 4; hold to the count of 4; release it to the count of 4; and hold it out to the count of 4. All the while watching it, witnessing it, observing it. Then open your eyes, breathe normally and move on. In those 16-seconds you were not in the past; you were not in the future. You were in the present moment. And in the present moment there is no fear, no regret, no grievance, no anger, no woulda – coulda – shoulda. At the end of your breath, acknowledge to yourself, “Here I am in this sacred, precious present moment.” Then ask yourself, “What am I going to do with it?” Introducing a 16-second Time-in is the break your mind needed to loosen its grip on the past. Practice this every few hours or every time you notice you are having a rumination moment and within days, you will break your compulsion to live in the past. It’s also an easy way to start a daily meditation practice. Go through the process four times and it’s a minute; 20 times and it’s five minutes. In just a few days, you will feel comfortable introducing pattern interrupts into difficult conversations, arguments, problem-solving situations when you are stuck, work-out sessions, waiting on a line – even getting stuck in traffic (make sure you keep your eyes open while you’re driving!). ✨AND BEFORE YOU GO, PLEASE LIKE, COMMENT & SUBSCRIBE 🙏 ✨davidji's MIND SHIFT MEMBERSHIP: https://bit.ly/mindshiftwithdavidji ✨Become a CERTIFIED MEDITATION TEACHER: https://bit.ly/davidjitrainings ✨WEBSITE: http://davidji.com ✨MERCH: http://bit.ly/davidjimerch ✨EVENTS: https://davidjimeditationacademy.com/... ✨ONLINE COURSE: http://bit.ly/calmclearhappypayments ✨INSIGHT TIMER: http://insig.ht/davidji ✨INSTAGRAM:   / davidjimeditation   ✨FACEBOOK:   / flowoflove   ✨PINTEREST: https://www.pinterest.fr/davidjidavidji