What Do I Need To Know Now? Inquiry Meditation

A 40 minute guided meditation recorded live at my weekly meditation group to ground, centre in Being, appreciate the body, mind and emotions and connect to inner wisdom and insight by asking the question, what do I need to know now?

by resting in our spacious, receptive and aware presence we can reveal insights, inner guidance, wisdom and love from infinite Being.

Photo by Pippa Barnes Photography

Transcript

Welcome,

Everyone.

Really meditation is,

It's easier almost to talk about what meditation isn't.

And it's definitely not about stopping thoughts.

It's very common that we feel that meditation is about getting rid of our thoughts,

That actually that's impossible.

The best way that we can manage our own mind is to not fight with it,

But to learn to befriend it and relate to it,

And then we can work with it much more easily.

Meditation is also not about changing you in any way.

It really says that we are ultimately perfect,

Whole and complete at our core.

And meditation in many ways is about helping us return back to that core,

To that center of our being.

So it's not about changing you in any way.

It is about growing in self-awareness.

And that awareness can be quite powerful and can be transformational in the sense that we might choose to change something about how we interact with the world or how we relate to ourself,

But that is a conscious choice.

There's no sense of trying to make you different,

That somehow you're not good enough as you are.

With meditation really there is no right or wrong way.

So whilst it really helps to listen to guidance,

Always the invitation is to really listen to your own inner guidance and whatever it is that you need in the moment.

So while I'll offer guidance and instruction,

Follow along and listen if you like,

But also if you just want to just chill out and follow your own inner calling or inner wisdom,

Then please do that.

And that includes if you need to move,

Move,

If you need to stand up,

If you want to open your eyes.

It really is about listening to your own inner guidance and voice.

Let's practice.

If anyone would like to lie down,

Please feel free to spread your yoga mat out and lie down.

Give yourself permission to just enjoy this moment.

You don't have anywhere else you need to be,

Nothing you need to do,

So just allow yourself to take this time just to rest and simply be present.

Just before you close your eyes,

Begin to casually notice where you are.

Notice the space that's here as well.

Without the space,

There would be no room for us to be sitting in here.

And then if you like to close your eyes,

Feel free to do so.

If you prefer to keep your eyes open,

It's perfectly okay.

You might just soften your gaze,

Perhaps just lower your gaze down towards the floor.

And just with your gaze lowered or softened or your eyes closed,

Begin to notice the different sounds that you can hear.

Again,

Just very casually,

Not needing to look for any sounds in particular,

But just beginning to become curious to notice what sounds can you hear close to you,

Coming from inside the room?

And what sounds can you hear further away in the distance,

Coming from outside the building?

And beginning to notice the sounds that pull your attention toward them,

The louder sounds or.

.

.

And also notice the quieter sounds.

Maybe you can notice the space or the silence that sits between and behind sounds.

And then you might like to begin to take a few deep centering breaths.

Taking a moment to breathe nice and deeply to really fill your lungs with fresh air.

And then slowly exhaling and beginning to allow your body to start to relax.

Taking another nice deep,

Deep breath in.

Slowly exhale,

Allowing your body to relax.

And if you like,

Just taking one more of these deep,

Relaxing breaths in your own time.

And then allowing your breathing just to relax and find its own rhythm and pace over time.

And you might like to set an intention for this meditation time.

Something like,

I intend to take this time for my health and well-being.

Whatever your purpose,

Your reason for being here.

And just taking these early moments just to gradually start to swap hats.

Shifting from the busyness of a normal day to this more quiet,

Still,

Meditation practice.

You might even like to visualize that you could leave all of your responsibilities,

Your to-do lists,

All of the different roles that you played.

Just sense that you could leave them at the door to give yourself this precious time.

Knowing you can pick all those responsibilities and jobs and roles up after your meditation.

So just for now,

Really giving yourself permission.

Just to keep allowing your body to relax.

And to come back to yourself,

To your center.

And perhaps continuing to take some conscious breaths.

And bringing this sense of curiosity to really notice how it feels to breathe air in and out of your body.

Starting to notice how it feels as you breathe in and out through your nostrils.

Perhaps you can feel the air flowing through your nostrils.

And as you focus on your breathing,

For some people it can help to silently repeat a mantra to yourself.

Something like,

Breathing in,

Breathing out.

Breathing in,

Breathing out.

This can help you stay present.

And it can be an anchor to bring your attention back to any time you notice that your mind drifts into thinking.

So when you're ready,

Notice how it feels to breathe at your chest.

Notice any movement in your shoulders as you breathe in and out.

Breathing in,

Your shoulders gently rise.

Breathing out,

Your shoulders falling with the breath.

And for the next while,

There's nothing else you need to do.

There's just noticing how it feels to breathe.

And noticing any sensations you feel down in your belly area.

Breathing in,

Belly inflates like a balloon.

Breathing out,

Your belly deflates.

Now notice wherever you feel your breath the most.

Perhaps at your nostrils,

Or maybe at the back of your throat,

Or your chest,

Or your belly,

Or somewhere else,

The sides of your body.

Perhaps you notice the whole breath as one.

Just for a short time,

Practice gently focusing on wherever you feel your breath the most.

Nothing to try and achieve,

No need to change anything.

Just practicing focusing your attention.

If you like,

Using the mantra to help you stay focused and present.

Breathing in,

Know that you are breathing in.

Breathing out,

Know that you are breathing out.

Pretty soon,

You might find that your mind gets caught up in thinking.

If you notice this,

That's okay.

No need to judge yourself,

Or criticize yourself or your mind.

It's perfectly normal,

It's what the mind does.

All there is to do is just notice,

Perhaps make a little mental note,

Like,

Ah,

Thinking,

Thinking.

And then gently bring your attention back to notice the feeling of breathing.

It really doesn't matter how many times your mind gets distracted.

All that matters is when you notice,

You just gently come back.

Come back to your breathing,

Come back to the present moment.

And when you're ready,

Just letting go of watching your breath,

And begin to,

With this curious and a kind,

Friendly attention,

Begin to observe your body from the inside out,

Letting your attention flow all the way down to your feet.

Begin to feel the sensations along the soles of your feet.

You might notice a subtle tingling sensation,

Like a pins and needles feeling.

Or maybe there's no sensation here,

Or an uncomfortable sensation.

Whatever is here is okay,

Just as it is.

Begin to feel your big toes,

Your second toes,

Third toes.

Fourth toes,

And your fifth toes.

Feel the tops of your feet,

The balls of your feet,

Your heels.

Feel through the whole of your feet,

Your left foot,

And your right foot.

Both feet together.

And also feel the flow of your breath.

You might even sense appreciation for your feet,

For all the work they do for you.

And letting your attention rise up into your legs,

Feel your lower legs from the inside out.

Perhaps you notice what is touching your skin and how that feels,

Fabric of your clothing or the air on your skin.

Feel the muscles in your legs,

The bones.

Feel your knees and your upper legs.

Feel your left leg and your right leg.

And both legs together.

And feel the natural rise and fall of your breath.

Sensations in your legs and your breathing.

And you aware of it all.

And maybe sensing any gratitude for your legs,

Appreciation for everything your legs allow you to do.

Becoming aware of your hands and fingers when you're ready.

Feel what your hands are touching.

Perhaps each other or your clothing or the chair or something else.

Feel the aliveness in your hands and your fingers.

And feel your body breathing all at the same time.

Gently returning to these feelings anytime your mind drifts away.

Perhaps tuning into a sincere sense of appreciation for your hands,

Your fingers,

Everything they enable you to do.

And beginning to notice any sensations in your arms as you feel them from the inside out.

Being the space in which all sensations can be here.

The pleasant,

The peaceful,

The unpleasant,

The numb,

And everything in between.

Perhaps thanking your arms if it feels right for you.

And beginning to let your attention rest in your torso,

Your belly,

Your chest and shoulder area.

Gradually allowing whatever sensations are present here to come to your attention.

Also allowing space for whatever thoughts or emotional feelings might be present for you from your day.

Feeling the natural inflow and outflow of your breath.

And just noticing whatever sensations are here in your belly,

Your chest,

Your shoulders.

Not needing to change anything.

Perhaps if you like,

Taking a few longer,

Deeper breaths and allowing your whole torso to relax as you breathe out.

Perhaps connecting to a sense of appreciation for all of your organs that keep you alive,

Your heart,

Your lungs,

The gift of each breath,

Your digestive system,

Your immune system,

Or working tirelessly in the background.

Whenever you're ready,

Letting your attention gently flow up into your neck and your head,

Giving your precious attention and energy to this part of your body.

Noticing whatever sensations are here,

Tingling,

Pulsing,

Pressure,

Numbness,

Temperature.

Perhaps sending a sincere thank you to your brain.

To your eyes and ears and nose and mouth.

Feeling the whole of your body as best you can.

Sitting here,

Breathing.

Your heart beating.

Thoughts and images flowing through your mind.

Sensations and emotional feelings in your body.

And notice that you are the one aware of them all.

That sense of yourself can seem elusive,

Because it's so familiar to you.

Taking this precious time just to rest back in your center,

In your innermost sense of self.

That you call I.

I.

Using your breath to help you stay present.

And from this centered place,

With curiosity and a sense of kindness or friendliness,

You might like to turn back towards your experience,

Back towards your body,

Your thoughts or feelings.

And you might like to just contemplate the question,

What do I need to know now?

Try not to think about an answer.

Try to stay open and receptive.

Try and stay in this spacious centeredness,

Breathing naturally and listening for any inner insight.

What do I need to know now?

This inquiry can open up space for your own inner work.

For wisdom and insight to arise.

But if nothing arises,

No insight is revealed,

That's okay.

It can often come down the track when you least expect it.

So for now,

Take the next few moments to either continue exploring any inner insight or just simply allow yourself to enjoy this moment of nothing to do,

Nowhere to be.

Just resting in the moment for a short time.

Gently beginning to feel the flow of your breath again.

And the aliveness in your body.

Notice also the sounds that you hear.

Any thoughts,

Images or emotional feelings that might be present.

And notice your awareness.

You aware of everything that you are aware of.

Your center.

And notice if there are any changes in how you're feeling now compared to before your meditation.

Any physical,

Mental,

Emotional changes?

Do you feel more centered?

More connected to yourself?

And if you do,

Even if it's just a glimpse,

See if you can let this feeling of centeredness spread and amplify in your experience.

And you might even like to very gently and slowly start to open your eyes and try to continue this meditation,

This feeling of centeredness with your eyes open.

Beginning to gently reawaken your body.

Some mindful stretches and movement.

And really giving yourself the time to gradually reawaken.

And whenever you're ready,

Return back to where you are.

Www.

Mooji.

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