This is Joshua Young and you are listening to Meditations with the Ancestors.
Start by finding a comfortable space in which you plan to meditate.
Gathering any items you might need,
Find a way to lie down comfortably either on the side or the back.
Once you find yourself in a comfortable position,
Gathering and utilizing any supplies you might need,
Take in the space around you,
Noticing what you hear,
Noticing what you see,
And allow the breath to rise on the inhale and fall on the exhale.
When you're ready,
Allow the eyes to gently close on the exhale.
Bring the focus to the breath and allow it to expand throughout the body,
Inhaling,
Filling up the belly,
The side body,
And the chest.
And continue this for five more breaths.
If you notice any resistance or thoughts that do not pass,
Simply say to yourself,
I surrender you,
And allow it to release with exhale.
Remember that you can do this at any time during this practice.
Continue with the breath,
Inhaling through the nose,
Filling up the belly,
The side body,
And the chest.
Starting at the bottom of the feet,
Start to scan the body,
And notice if there are any areas in which you feel disconnected.
You might notice or have in mind a piece of the body even before scanning,
And if so,
Bring your attention to that space.
Once you've found the area,
Inhale a little bit deeper and take up as much space as you can in the body.
Allow the breath to guide you into this deeper space.
And if you are met with any resistance,
Simply say to yourself,
I belong here.
Remaining in this space,
Breathe here on your own,
Inhaling through the nose,
Filling up the belly,
The side body,
And the chest,
And exhaling through the nose,
Really allowing the breath to expand the body.
Stay connected to the breath and allow the thought of an ancestor to come.
There may be someone you have in mind,
And if not,
Just allow whatever may come up,
Come up for you.
Surrender and allow the thought to come in,
Allowing the ancestor to move with the breath and travel into the space of disconnection.
Once you arrive,
Allow the energy of the ancestor to move freely in this space,
Supported by the breath.
Take a moment to remind yourself if you are met with resistance,
We belong here.
Continue breathing in this space,
Allowing the ancestors to do work on creating connectedness,
Surrendering and allowing healing to happen from within.
Continue connecting to the breath,
Continue connecting the breath to the space.
If you feel that you need more time,
Remain connected to the breath as long as you need.
Otherwise,
Fill into the area and notice any connectedness that you might now feel.
Notice any differences.
Notice the body.
Notice how it feels and where it is.
Notice any sounds.
And notice the breath.
With great care,
Start to bring slow movements to the body,
Maybe moving toes,
The fingers,
The legs,
The arms,
Face.
And when you're ready,
Gently come over onto your side,
Getting yourself up into a comfortable seat.
And take a few deep breaths in through the nose and out of the mouth.
Take the next few moments to acknowledge yourself and your ancestors in whichever way you see fit.
It's been an honor working with you.
Asher.
