Hello,
My name is Joshua Young and I am creating a meditation for knowing when enough is enough.
So just start by finding yourself in a comfortable space.
My suggestion is that you come lying flat down on your back and just do your best to make sure that this space is a space that will really support you in falling deep into the body and deep into the mind so you might find a place where you are least likely to be disturbed.
And so take the next few moments to maybe place a pillow or something underneath your head,
Maybe placing something underneath the knees.
And once you get there,
You might bring the hands to the belly,
Just let them rest there.
You might allow the hands to rest on the sides of the body,
But whatever you decide to do just start to connect to your breath.
And so what that means is you're just taking this as your opportunity to notice what the breath feels like in the body.
There's nothing that you need to do differently,
There's nothing to change.
The only thing you're doing is noticing and just becoming really familiar with how the breath feels and how the body feels.
And so just continue with the breath,
Noticing on the inhale that your belly rises up,
Your hands rise up,
And then on the exhale how the hands fall back down and the belly falls back down towards the spine.
So just notice this,
And you might even notice that every time you take an exhale your body relaxes down just a little bit deeper.
And so our practice today will be a practice that will revolve around the breath.
And so on your next inhale,
Just take a deep inhale through the nose,
And when you fill up just hold your breath right at the top.
And when you're ready you can just let that go.
Just take a few breaths just noticing what the body feels like.
And so on your next inhale just take a deep inhale holding the breath at the top.
We're just going to stay here for a count of five.
And you can exhale.
So every time you exhale just notice how deeply you fall into the body.
And so on your next inhale just take a deep inhale holding the breath at the top and holding the breath for a count of seven.
And exhaling.
And so just notice what that feels like in the body and notice how your exhale allows you to fall a little bit deeper into the body.
And so take another deep inhale through the nose holding the breath at the top for a count of nine.
And exhale.
And just start to notice what that feels like in the body.
And so on your next inhale just take a deep inhale through the nose inhaling as much as you can holding the breath at the top.
And when you hold the breath notice if there is any tension in the body and if there is just allow that tension to fall away before you exhale.
And so you're exhaling whenever you feel ready.
And just allowing yourself to return to a natural breath afterwards as a way to just notice what's happening.
And so really what this is,
This is an opportunity to really trust your body and trust your mind in knowing when enough is enough.
And so on the next inhale just take a deep inhale through the nose holding the breath at the top allowing the muscles to relax.
And then whenever you're ready you just let the breath go.
And whenever you decide to let it go just allow the breath to return back to its natural pace.
Just noticing what it feels like to drop down further into the body.
Noticing what it feels like to trust the mind and trust the body.
And so we're going to do this two more times.
You're just going to do this on your own.
Just taking in a deep inhale holding the breath allowing the muscles to relax and then letting the breath go whenever you feel ready.
And so on the next inhale just take a deep inhale through the nose.
And so what you might notice is that when you trust the breath,
When you trust the body,
When you trust the mind,
You're really just affirming you know exactly how much is enough.
And so you might have about one more breath left or you might be finished.
And if so just continue to take a few deep breaths in and out through the nose.
And if you wish to continue with this meditation just continue taking deep breaths in through the nose holding the breath and letting go when it's time.
Otherwise wherever you are you might just come over onto your side taking a few moments to notice the space you're in.
Notice what's supporting you.
Notice what's holding you up.
And then whenever you're ready just pressing yourself up into a seat and finding an opportunity to show yourself some sort of gratitude for this practice.
Thank you so much for taking this time for yourself for taking this time to be with me in the practice.
