This is Joshua Young and you are listening to a meditation on inner wisdom.
So to get started,
Try to make your way flat down on the back.
You might have a pillow supporting you underneath the head.
And you might even have something supporting you underneath your knees.
Whatever you decide you need,
Just go ahead and gather those things.
And whenever you find yourself in a comfortable position,
You're welcome to bring the hands to the belly.
You're welcome to leave the hands down beside you.
And the only thing we're doing at this point is just noticing what the breath feels like.
Whenever you're ready,
You can gently close the eyes.
And we're just continuing to take deep breaths in and out through the nose.
And so we're just continuing and taking this as our opportunity to notice what the breath feels like in the body.
We don't need to do anything different here.
The only thing we're doing is breathing and noticing what that feels like.
And so continue taking the next few breaths,
Just noticing what the breath feels like in the body.
You might notice that on the inhale,
The belly rises and on the exhale,
The belly falls back towards the spine.
So in this meditation,
We will be bringing our attention to different spaces and places within the body.
And so whenever I bring the attention to a certain space in the body,
The only thing you need to do is notice.
There will be an opportunity to acknowledge the body and acknowledge the space in hopes of understanding the inner wisdom.
And so we're just going to start by bringing our attention to the feet.
So we're just noticing what the feet feel like.
Noticing what the toes feel like.
The balls of the feet,
The tops of the feet.
And you can just stop right at the ankles.
And you're just noticing.
And so you're not really doing anything differently.
You're just noticing and taking this moment.
And you might even say to this space,
What wisdom can you share with me?
And just wait for the answer.
And so on your next inhale,
You can just allow the attention to move up past the ankles,
Past the calf,
Past the shins and just stopping right at the knee.
And so you're just noticing what this feels like.
And you might even affirm to yourself.
You might even just reach out for answers.
Just asking,
What wisdom can you share with me?
And just notice if the body responds.
And on your next inhale,
You can just allow the attention to move up past the knees,
To the thighs,
To the hips,
To the waist,
To the butt,
To the pelvic area,
To the groin.
You're just noticing what you feel here.
And you might ask the same question,
What wisdom can you share with me?
And on your next inhale,
You just let the attention move up past the waist,
Moving to the belly,
Moving to the lower back.
And you're just noticing.
You might ask the same question,
What wisdom can you share with me?
And just listen for the body's response.
And so on the next inhale,
Just move the attention up the sides of the body,
And up from the belly,
Up from the lower back,
To the chest and to the upper back.
And so you're just taking this moment to notice what this space feels like.
And you might even ask the heart,
What wisdom can you share with me?
And listen for the answer.
And so bringing the attention into the hands,
To the fingers,
Just notice what you feel.
You can allow the attention to move all the way up to the shoulders.
And so moving past the wrist,
Past the elbows,
And finally resting on the shoulders,
On the collarbone.
And you can ask,
What wisdom can you share with me?
And just listen for the answer.
And so on your next inhale,
You're just going to let the attention move up from the collarbone,
Up the neck,
To the jaw,
To the mouth,
To the cheeks,
To the nose,
To the ears,
To the eyes,
To the forehead.
And from the back of the head up to the crown of the head.
And you're just taking this as your opportunity to notice what this feels like.
And so take the next few moments to really listen to the head,
And see if the head will answer this question,
What wisdom can you share with me?
And just take this as your opportunity to listen to the answer.
And so now that you have all of the body and mind,
Just notice what the whole body feels like.
And so one more time,
Just check in with all of the body,
And just ask yourself,
What wisdom can you share with me?
And listen for the body's response.
And so we're just going to let that go.
Let's return to our breath,
And just noticing what our body feels like.
Noticing whatever surface is holding us up,
And noticing all points of contact.
And whenever you're ready,
You can just roll over onto your right or your left side.
And just do this as slowly as you need to.
And you can just make your way up into a comfortable seat.
And whenever you get there,
Just take this as your opportunity to acknowledge yourself,
And to acknowledge your practice in some way.
Again,
My name is Joshua Young,
And it's been a pleasure guiding you.
