Welcome The Wisdom

Instead of pushing away stress or discomfort, this practice invites you to welcome your emotions and learn from them. Through breath and presence, you’ll uncover the wisdom your feelings carry and create space for calm.

Transcript

Welcome to day 13 of the Mid-Year Reset here on Insight Timer,

Your daily moment to pause,

Reflect,

And return to yourself.

Consistency is where real change begins.

Enjoy today's session.

Hi,

I'm Justin Michael Williams,

And I am so excited to teach you one of my all-time favorite nervous system reset tools that you can use every day.

It's a short practice called Welcome the Wisdom.

And this is a super simple technique that is so effective,

Especially when you feel anxiety or stress or that like tension that we sometimes feel inside when our minds are spinning and our bodies are responding and something's going on.

One of the things that I want you to know that is studied and proven by much research is that our anxiety and our stress gets compounded when we're fighting it.

We are maybe already feeling anxious or overwhelmed,

And then we're pushing,

Pushing,

Pushing,

And trying to push it down.

And in that pushing it down,

We're stressing ourselves out even more.

And this practice allows you to see that sometimes that anxiety or stress or that feeling that you're having in your body that feels a little bit uneasy actually has wisdom for you.

And this practice will allow you to welcome it.

And you can use it in every moment that you feel something challenging coming up.

Let's go ahead and get started.

I'd like you to find a comfortable way to sit and place a hand over the center of your chest,

The other hand over your navel.

Close your eyes and take a full deep breath in and a deep breath out.

And with me to the count of three,

Inhale for one,

Two,

Three,

Hold for one,

Two,

Three,

Exhale for five,

Four,

Three,

Two,

And one.

Again,

Inhale for one,

Two,

Three,

Hold for one,

Two,

Three,

Exhale for six,

Five,

Four,

Three,

Two,

One.

Last time,

Inhale for one,

Two,

Three,

Hold for one,

Two,

Three,

Exhale for seven,

Six,

Five,

Four,

Three,

Two,

And one.

And now just stay in this internal space and breathe normally.

And I want you to think of something in your life that is causing you stress or to feel out of ease and call it forward now.

And we're used to pushing away what we feel.

And for right now,

Just for this moment,

I want you to give yourself permission to welcome what you're feeling,

Even if it's uncomfortable.

Welcome whatever stress,

Anxiety,

Anything that's there that may feel tense.

Just welcome it for a moment and see if you can feel it fully.

You're allowed to feel this way.

And now notice if you can sense and feel into where in your body you feel this the most.

Where do you feel it in your body?

And bring your awareness to wherever that part of your body is.

And now ask yourself,

If this part of me that is activated was here to protect me,

What wisdom would it have for me right now?

This reaction,

This response is coming in to protect you.

Even if it might be overstimulated or overreacting,

If we don't push it away,

What is the wisdom that's here?

Give yourself a moment to think about it.

This anxious part of you is not in charge,

But that it is here with wisdom.

Let this part of you know that you heard it.

You've heard the wisdom.

And you're going to take it into account so that this part of you can rest.

It can rest because it knows you're listening.

When you're ready,

Go ahead and take a deep breath in and a deep breath out.

I'm just taking your time.

I invite you to open your eyes as you feel ready.

I want to thank you so much for joining me today.

I hope this practice helps you see that your body and your nervous system are so intelligent.

And when we pause for a moment to listen,

We can find the wisdom that's there.

Integrate it into our lives without letting it take control and take charge and move forward from a place of power and love.

Thank you so much for practicing with me today.

We would love it if you posted in the forum of this challenge and shared what wisdom came to you today.

And if you like this practice,

You can join me for more in my 40 Days to Manifestation Challenge here on Insight Timer.

This is Justin Michael Williams signing out,

And I'll see you in the next practice.

Bye for now.

Reviews

What help this was especially this time of the year. My worry is not fulfilling my families needs, but I realize the best thing about being together is just to let it happen and not try to plan but to work together and be together

Love this man! It would be great to see him in person someday. This is a very helpful and insightful meditation. Thank you so much 😊 💝

Everything by this instructor is helpful. Thank you! In this exercise, I learned that this too shall pass, and breathing exercises are my friends🥰.

While I can’t quite “see” the wisdom of the anxiety and fearfulness I feel right now due to the violent political climate we’re living in, I know that my inner self is telling me not to give in but to remain vigilant to the good that’s also here. Does that make sense??

Quick to tears and insight! I have been on edge, and self critical, feeling a failure after retiring, and not acknowledging my many accomplishments. My message was to be gentle with myself.
Feeling grateful for the release and clarity.

Really enjoy you so much Justin. Thank you! 🙏🏻 such a soothing voice you have-☺️❤️🌊☀️⭐️✨

Thank you for such an enlightening practice, listening,being aware of what my body is feeling has helped me to realise that I need to rest.
I will return to this practice as needed.
Many blessings 🙌 🙏

Thank you so much for this moment of reflection, acceptance and giving value to my emotions.

Very painful shoulder. Wisdom to let it rest and recovery. Already less painful. Thank you!

Loved doing this practice again - so powerful. Thank you Justin 🙏🏼💝🌟

That was amazing. Way to expose the boogeyman and embrace the truth.

Words of wisdom from within. This short meditation is the perfect length to fit in with a busy schedule when feeling stressed, and it's so surprisingly effective. Thank you 🙏❤️

Amazing, thank you. 🙏 Compassionate, gentle and so effective 💚✨

Helped me with coping with the anxiety of illness.

Thank you 💖

This technique was very soothing & helpful, thank you! 🙏✨🦋✨

Love this session. Very relaxing, calming voice and peaceful background music. Thank you 🙏🏾💛💫