WEBVTT
00:00:00.320 --> 00:00:03.680
So part one is the standing meditation.
00:00:03.919 --> 00:00:14.160
You're gonna take a look at your feet and see if they're a little bit duct toed or pigeon-toed, meaning outward or inward, and do your best to get them slightly wider than hip width apart and parallel.
00:00:14.800 --> 00:00:17.280
That to be perfect, close as you can.
00:00:17.440 --> 00:00:23.359
Now you're gonna lean toward your toes in the front and inward part of your foot, your big toes.
00:00:23.519 --> 00:00:29.120
You're gonna lean towards your pinky toes, toward your heels on the outside, toward your heels on the inside.
00:00:29.359 --> 00:00:33.759
Spiral your weight, big toes, pinky toes, outer heels, in your heels.
00:00:34.079 --> 00:00:36.320
Now spiral it the opposite direction.
00:00:36.719 --> 00:00:40.719
Inner heels, outer heels, little toes, big toes.
00:00:41.119 --> 00:00:43.520
And just notice the distribution of your weight.
00:00:43.759 --> 00:00:46.880
Move it as you choose and find your center.
00:00:47.200 --> 00:00:49.439
Now put a hand on your lower back.
00:00:50.320 --> 00:00:53.280
Notice how there's a natural curvature to your back.
00:00:53.679 --> 00:00:58.079
And tuck your pelvis a lot and notice how your vertebrae stick out.
00:00:58.560 --> 00:00:59.600
And untuck it.
00:00:59.840 --> 00:01:00.799
Notice that there's an arch.
00:01:00.960 --> 00:01:03.520
So you're gonna find an alignment that's right for you.
00:01:03.759 --> 00:01:05.280
Just a straight spine.
00:01:06.239 --> 00:01:19.439
Once you've succeeded that, imagine there's a string at the top of your head, gently pulling upward from the crown, raising out of your shoulders, raising out of your belly, raising out of your pelvis, your legs.
00:01:20.319 --> 00:01:23.760
And notice that your chin tucks back just a centimeter or two.
00:01:24.319 --> 00:01:26.879
This is aligning the central channel or sheshunka.
00:01:27.040 --> 00:01:28.400
Slightly bend your knees.
00:01:28.640 --> 00:01:31.680
Not enough for your knees to go past your toes, just gentle.
00:01:32.239 --> 00:01:34.719
Now imagine that there's a cloud under your hands.
00:01:34.959 --> 00:01:36.640
And let your hips slowly rise.
00:01:36.959 --> 00:01:39.439
Whatever you're doing, do it about three times slower.
00:01:39.840 --> 00:01:43.920
Your elbows bend, your elbows are sinking, your shoulders relax.
00:01:44.719 --> 00:01:48.959
Now, when it gets about up to shoulder height, your palms rotate inward.
00:01:50.560 --> 00:01:54.959
Notice any level of tension that you have in the arms and the legs and the chest.
00:01:55.120 --> 00:01:56.400
Take a deep breath.
00:01:56.640 --> 00:01:58.319
Relax it all into the earth.
00:01:59.920 --> 00:02:01.760
Minimum effort to hold the pose.
00:02:02.079 --> 00:02:04.400
Slightly extend your arms forward.
00:02:04.959 --> 00:02:07.760
You're holding this energy bubble here.
00:02:08.400 --> 00:02:10.479
It's pointing at your chest.
00:02:12.960 --> 00:02:17.599
And go just a little deeper into the bend of the knees.
00:02:17.919 --> 00:02:20.080
Not that there's a moderate challenge.
00:02:21.919 --> 00:02:23.599
The spine is straight.
00:02:24.479 --> 00:02:26.080
Moderate challenge in the legs.
00:02:26.319 --> 00:02:30.080
Your attention is in the belly and the legs and between the hands.
00:02:30.319 --> 00:02:32.960
And now drop into the awareness of your breath.
00:02:37.520 --> 00:02:39.759
Neither speeding it or slowing it.
00:02:40.080 --> 00:02:43.599
Just observing it, relaxing your muscles, maintaining the pose.
00:03:00.879 --> 00:03:09.840
Noticing how the tension might creep up in the shoulders, chest, elbows, legs, belly, relax it away every time you notice it.
00:04:55.600 --> 00:04:57.439
Not quite blurring your eyes.
00:05:57.120 --> 00:05:59.759
Step your left foot into your right foot.
00:06:00.160 --> 00:06:05.120
Inhale the palms up overhead, facing each other, exhale down your center line.
00:06:08.079 --> 00:06:10.639
Take a moment and observe how you feel.
00:06:20.879 --> 00:06:22.160
Sitting position.
00:06:35.759 --> 00:06:38.560
This is how one learns to sense energy.
00:06:39.199 --> 00:06:44.879
Pointing the palms at each other, being aware of the center of the palms and the fingertips.
00:06:45.279 --> 00:06:49.279
As you exhale, as slowly as you can, move your hands towards each other.
00:06:50.800 --> 00:06:54.560
As you inhale, as slowly as you can, move the palms apart.
00:06:56.800 --> 00:07:00.560
Letting your breath breathe stealth and decide the pace of the movements.
00:07:35.839 --> 00:07:42.560
If you did manage sending some devotional love, your heart, your arms, and your hands.
00:08:03.839 --> 00:08:06.639
If you're not feeling much, you can put your hands closer together.
00:08:06.879 --> 00:08:08.720
Still touch them together.
00:08:32.240 --> 00:08:34.799
Still pointing towards each other, but a little toward your torso.
00:09:18.960 --> 00:09:22.399
Drinking in the energy you're sending yourself as you exhale.
00:09:33.279 --> 00:09:39.279
Relaxing the shoulders and elbows, relaxing the sort of tubes in the center of your forearms and ears.
00:09:45.200 --> 00:09:47.039
Relaxing your face and arm.
00:11:08.399 --> 00:11:11.440
Slowly now, especially when the elbows touch.
00:11:14.320 --> 00:11:17.679
And let the palms and fingertips touch on the next exhale.
00:11:21.679 --> 00:11:24.240
And a little bow of thumbs to the heart.
00:11:32.399 --> 00:11:34.960
Just notice for a moment how you're feeling.
00:11:58.960 --> 00:12:02.399
Now the heart of the beloved meditation begins.
00:12:04.559 --> 00:12:12.000
Just like you're in your standing posture as you're sitting, feeling the strength of your spine, the connection between the earth and sky.
00:12:12.320 --> 00:12:17.200
The grace that is above your head and the stability that is below your hips, moving through you.
00:12:18.559 --> 00:12:24.559
As you're creating this energy bubble, you can do it with the micromovements or in stillness as you prefer.
00:12:25.759 --> 00:12:27.759
Imagine feminine energy.
00:12:31.120 --> 00:12:31.679
Comes up.
00:12:31.840 --> 00:12:35.279
Don't push it away, but don't try to reach for it.
00:12:36.320 --> 00:12:41.360
And the energy bubble is going to take the shape of a woman's body sitting in your lap.
00:12:42.320 --> 00:12:50.799
So her legs are wrapped around your hips, your bellies are touching each other, your chests are touching each other, your foreheads are touching each other.
00:12:51.120 --> 00:12:55.919
And you continue generating this energy, focusing on your hands and your breath.
00:12:58.720 --> 00:13:01.519
And you feel her belly on your belly.
00:13:01.600 --> 00:13:09.279
And if you can tap into a mild, erogenous charge is the sensuality of skin on skin, belly on belly.
00:13:09.600 --> 00:13:11.200
You feel that for a moment.
00:13:11.759 --> 00:13:14.799
Wild in its nature, or at least visualize it.
00:13:19.600 --> 00:13:26.159
And then moving into the heart, or chest on chest, and that's not just erogenous, that's loving.
00:13:26.639 --> 00:13:30.399
Like someone you trust, in this case, it's made of your own energy.
00:13:30.799 --> 00:13:32.399
You trust it completely.
00:13:34.559 --> 00:13:38.240
And that brings a sense of calm and emotional nourishment.
00:13:38.639 --> 00:13:42.240
The energy extends from the belly into the heart.
00:13:45.519 --> 00:13:48.159
And finally, your forehead to forehead.
00:13:50.879 --> 00:13:53.840
Smile through the forehead contact.
00:13:55.279 --> 00:13:57.200
You notice how your forehead relaxes.
00:13:57.360 --> 00:14:05.279
You can't help but reciprocate, and so you're kind of like third eye gazing with her, even though your eyes are closed, sharing this smile.
00:14:05.840 --> 00:14:16.639
Notice how, even though the erogenous energy of the belly and the love in the chest are there, there's a peace to it all.
00:14:19.200 --> 00:14:21.600
The silent approval and gratitude.
00:14:25.120 --> 00:14:26.639
Surrender that you share.
00:14:48.559 --> 00:14:49.840
The energy is real.
00:14:50.080 --> 00:14:53.679
The feminine presence is made real while you're focused.
00:15:23.039 --> 00:15:25.840
Imagine that you could absorb into each other.
00:15:26.799 --> 00:15:33.759
Slowly, your left hand moves to your heart and your right hand moves to your belly, and you're absorbing this energy into yourself.
00:15:37.600 --> 00:15:39.759
The volume of the two of you merges.
00:15:41.519 --> 00:15:47.840
And the calm, the lightning of the erogenous energy, the sweetness of the heart, the peace of the forehead.
00:15:48.159 --> 00:15:51.200
You know, mix into one singular, larger beam.
00:16:59.039 --> 00:17:03.200
Your hands move off your heart and belly into the energy ball.
00:17:05.039 --> 00:17:06.480
The holding shape.
00:17:15.039 --> 00:17:18.079
The peace of the forehead is the first thing you notice.
00:17:19.039 --> 00:17:20.559
The soft smile.
00:17:22.799 --> 00:17:24.559
The chest on chest.
00:17:26.640 --> 00:17:27.680
Nourishment.
00:17:32.000 --> 00:17:34.400
Kind of a turn on without lust.
00:17:34.880 --> 00:17:38.559
And then the wild energy in the belly where they touch.
00:17:38.799 --> 00:17:42.480
But it's expanded, moving through a larger circuit.
00:17:43.119 --> 00:17:43.839
Calm.
00:17:54.559 --> 00:17:56.559
Speak it silently or aloud.
00:17:57.359 --> 00:17:58.799
Thank you, my beloved.
00:18:06.000 --> 00:18:11.680
And slowly turn the palms downward, resting them on the knees.
00:18:12.160 --> 00:18:13.759
Staying inside for a moment.
00:18:20.079 --> 00:18:21.759
Noticing how you feel.
00:18:36.640 --> 00:18:40.400
Milking these expanded feelings into the here and now moment.
00:18:41.200 --> 00:18:44.079
Moving slowly into the sensations of your body.
00:18:44.319 --> 00:18:47.039
Wiggling your fingers and toes just slightly.
00:18:48.160 --> 00:18:50.319
Softly opening your eyes.
00:18:51.279 --> 00:18:54.160
Contain this feeling as you open your eyes.
00:19:10.480 --> 00:19:17.759
This is the Inner Edge Podcast, and this has been a presentation of the beloved meditation, one of my favorite creations.
00:19:18.000 --> 00:19:20.400
Thank you so much for listening and practicing.
00:00:00.320 --> 00:00:03.680
So part one is the standing meditation.
00:00:03.919 --> 00:00:14.160
You're gonna take a look at your feet and see if they're a little bit duct toed or pigeon-toed, meaning outward or inward, and do your best to get them slightly wider than hip width apart and parallel.
00:00:14.800 --> 00:00:17.280
That to be perfect, close as you can.
00:00:17.440 --> 00:00:23.359
Now you're gonna lean toward your toes in the front and inward part of your foot, your big toes.
00:00:23.519 --> 00:00:29.120
You're gonna lean towards your pinky toes, toward your heels on the outside, toward your heels on the inside.
00:00:29.359 --> 00:00:33.759
Spiral your weight, big toes, pinky toes, outer heels, in your heels.
00:00:34.079 --> 00:00:36.320
Now spiral it the opposite direction.
00:00:36.719 --> 00:00:40.719
Inner heels, outer heels, little toes, big toes.
00:00:41.119 --> 00:00:43.520
And just notice the distribution of your weight.
00:00:43.759 --> 00:00:46.880
Move it as you choose and find your center.
00:00:47.200 --> 00:00:49.439
Now put a hand on your lower back.
00:00:50.320 --> 00:00:53.280
Notice how there's a natural curvature to your back.
00:00:53.679 --> 00:00:58.079
And tuck your pelvis a lot and notice how your vertebrae stick out.
00:00:58.560 --> 00:00:59.600
And untuck it.
00:00:59.840 --> 00:01:00.799
Notice that there's an arch.
00:01:00.960 --> 00:01:03.520
So you're gonna find an alignment that's right for you.
00:01:03.759 --> 00:01:05.280
Just a straight spine.
00:01:06.239 --> 00:01:19.439
Once you've succeeded that, imagine there's a string at the top of your head, gently pulling upward from the crown, raising out of your shoulders, raising out of your belly, raising out of your pelvis, your legs.
00:01:20.319 --> 00:01:23.760
And notice that your chin tucks back just a centimeter or two.
00:01:24.319 --> 00:01:26.879
This is aligning the central channel or sheshunka.
00:01:27.040 --> 00:01:28.400
Slightly bend your knees.
00:01:28.640 --> 00:01:31.680
Not enough for your knees to go past your toes, just gentle.
00:01:32.239 --> 00:01:34.719
Now imagine that there's a cloud under your hands.
00:01:34.959 --> 00:01:36.640
And let your hips slowly rise.
00:01:36.959 --> 00:01:39.439
Whatever you're doing, do it about three times slower.
00:01:39.840 --> 00:01:43.920
Your elbows bend, your elbows are sinking, your shoulders relax.
00:01:44.719 --> 00:01:48.959
Now, when it gets about up to shoulder height, your palms rotate inward.
00:01:50.560 --> 00:01:54.959
Notice any level of tension that you have in the arms and the legs and the chest.
00:01:55.120 --> 00:01:56.400
Take a deep breath.
00:01:56.640 --> 00:01:58.319
Relax it all into the earth.
00:01:59.920 --> 00:02:01.760
Minimum effort to hold the pose.
00:02:02.079 --> 00:02:04.400
Slightly extend your arms forward.
00:02:04.959 --> 00:02:07.760
You're holding this energy bubble here.
00:02:08.400 --> 00:02:10.479
It's pointing at your chest.
00:02:12.960 --> 00:02:17.599
And go just a little deeper into the bend of the knees.
00:02:17.919 --> 00:02:20.080
Not that there's a moderate challenge.
00:02:21.919 --> 00:02:23.599
The spine is straight.
00:02:24.479 --> 00:02:26.080
Moderate challenge in the legs.
00:02:26.319 --> 00:02:30.080
Your attention is in the belly and the legs and between the hands.
00:02:30.319 --> 00:02:32.960
And now drop into the awareness of your breath.
00:02:37.520 --> 00:02:39.759
Neither speeding it or slowing it.
00:02:40.080 --> 00:02:43.599
Just observing it, relaxing your muscles, maintaining the pose.
00:03:00.879 --> 00:03:09.840
Noticing how the tension might creep up in the shoulders, chest, elbows, legs, belly, relax it away every time you notice it.
00:04:55.600 --> 00:04:57.439
Not quite blurring your eyes.
00:05:57.120 --> 00:05:59.759
Step your left foot into your right foot.
00:06:00.160 --> 00:06:05.120
Inhale the palms up overhead, facing each other, exhale down your center line.
00:06:08.079 --> 00:06:10.639
Take a moment and observe how you feel.
00:06:20.879 --> 00:06:22.160
Sitting position.
00:06:35.759 --> 00:06:38.560
This is how one learns to sense energy.
00:06:39.199 --> 00:06:44.879
Pointing the palms at each other, being aware of the center of the palms and the fingertips.
00:06:45.279 --> 00:06:49.279
As you exhale, as slowly as you can, move your hands towards each other.
00:06:50.800 --> 00:06:54.560
As you inhale, as slowly as you can, move the palms apart.
00:06:56.800 --> 00:07:00.560
Letting your breath breathe stealth and decide the pace of the movements.
00:07:35.839 --> 00:07:42.560
If you did manage sending some devotional love, your heart, your arms, and your hands.
00:08:03.839 --> 00:08:06.639
If you're not feeling much, you can put your hands closer together.
00:08:06.879 --> 00:08:08.720
Still touch them together.
00:08:32.240 --> 00:08:34.799
Still pointing towards each other, but a little toward your torso.
00:09:18.960 --> 00:09:22.399
Drinking in the energy you're sending yourself as you exhale.
00:09:33.279 --> 00:09:39.279
Relaxing the shoulders and elbows, relaxing the sort of tubes in the center of your forearms and ears.
00:09:45.200 --> 00:09:47.039
Relaxing your face and arm.
00:11:08.399 --> 00:11:11.440
Slowly now, especially when the elbows touch.
00:11:14.320 --> 00:11:17.679
And let the palms and fingertips touch on the next exhale.
00:11:21.679 --> 00:11:24.240
And a little bow of thumbs to the heart.
00:11:32.399 --> 00:11:34.960
Just notice for a moment how you're feeling.
00:11:58.960 --> 00:12:02.399
Now the heart of the beloved meditation begins.
00:12:04.559 --> 00:12:12.000
Just like you're in your standing posture as you're sitting, feeling the strength of your spine, the connection between the earth and sky.
00:12:12.320 --> 00:12:17.200
The grace that is above your head and the stability that is below your hips, moving through you.
00:12:18.559 --> 00:12:24.559
As you're creating this energy bubble, you can do it with the micromovements or in stillness as you prefer.
00:12:25.759 --> 00:12:27.759
Imagine feminine energy.
00:12:31.120 --> 00:12:31.679
Comes up.
00:12:31.840 --> 00:12:35.279
Don't push it away, but don't try to reach for it.
00:12:36.320 --> 00:12:41.360
And the energy bubble is going to take the shape of a woman's body sitting in your lap.
00:12:42.320 --> 00:12:50.799
So her legs are wrapped around your hips, your bellies are touching each other, your chests are touching each other, your foreheads are touching each other.
00:12:51.120 --> 00:12:55.919
And you continue generating this energy, focusing on your hands and your breath.
00:12:58.720 --> 00:13:01.519
And you feel her belly on your belly.
00:13:01.600 --> 00:13:09.279
And if you can tap into a mild, erogenous charge is the sensuality of skin on skin, belly on belly.
00:13:09.600 --> 00:13:11.200
You feel that for a moment.
00:13:11.759 --> 00:13:14.799
Wild in its nature, or at least visualize it.
00:13:19.600 --> 00:13:26.159
And then moving into the heart, or chest on chest, and that's not just erogenous, that's loving.
00:13:26.639 --> 00:13:30.399
Like someone you trust, in this case, it's made of your own energy.
00:13:30.799 --> 00:13:32.399
You trust it completely.
00:13:34.559 --> 00:13:38.240
And that brings a sense of calm and emotional nourishment.
00:13:38.639 --> 00:13:42.240
The energy extends from the belly into the heart.
00:13:45.519 --> 00:13:48.159
And finally, your forehead to forehead.
00:13:50.879 --> 00:13:53.840
Smile through the forehead contact.
00:13:55.279 --> 00:13:57.200
You notice how your forehead relaxes.
00:13:57.360 --> 00:14:05.279
You can't help but reciprocate, and so you're kind of like third eye gazing with her, even though your eyes are closed, sharing this smile.
00:14:05.840 --> 00:14:16.639
Notice how, even though the erogenous energy of the belly and the love in the chest are there, there's a peace to it all.
00:14:19.200 --> 00:14:21.600
The silent approval and gratitude.
00:14:25.120 --> 00:14:26.639
Surrender that you share.
00:14:48.559 --> 00:14:49.840
The energy is real.
00:14:50.080 --> 00:14:53.679
The feminine presence is made real while you're focused.
00:15:23.039 --> 00:15:25.840
Imagine that you could absorb into each other.
00:15:26.799 --> 00:15:33.759
Slowly, your left hand moves to your heart and your right hand moves to your belly, and you're absorbing this energy into yourself.
00:15:37.600 --> 00:15:39.759
The volume of the two of you merges.
00:15:41.519 --> 00:15:47.840
And the calm, the lightning of the erogenous energy, the sweetness of the heart, the peace of the forehead.
00:15:48.159 --> 00:15:51.200
You know, mix into one singular, larger beam.
00:16:59.039 --> 00:17:03.200
Your hands move off your heart and belly into the energy ball.
00:17:05.039 --> 00:17:06.480
The holding shape.
00:17:15.039 --> 00:17:18.079
The peace of the forehead is the first thing you notice.
00:17:19.039 --> 00:17:20.559
The soft smile.
00:17:22.799 --> 00:17:24.559
The chest on chest.
00:17:26.640 --> 00:17:27.680
Nourishment.
00:17:32.000 --> 00:17:34.400
Kind of a turn on without lust.
00:17:34.880 --> 00:17:38.559
And then the wild energy in the belly where they touch.
00:17:38.799 --> 00:17:42.480
But it's expanded, moving through a larger circuit.
00:17:43.119 --> 00:17:43.839
Calm.
00:17:54.559 --> 00:17:56.559
Speak it silently or aloud.
00:17:57.359 --> 00:17:58.799
Thank you, my beloved.
00:18:06.000 --> 00:18:11.680
And slowly turn the palms downward, resting them on the knees.
00:18:12.160 --> 00:18:13.759
Staying inside for a moment.
00:18:20.079 --> 00:18:21.759
Noticing how you feel.
00:18:36.640 --> 00:18:40.400
Milking these expanded feelings into the here and now moment.
00:18:41.200 --> 00:18:44.079
Moving slowly into the sensations of your body.
00:18:44.319 --> 00:18:47.039
Wiggling your fingers and toes just slightly.
00:18:48.160 --> 00:18:50.319
Softly opening your eyes.
00:18:51.279 --> 00:18:54.160
Contain this feeling as you open your eyes.
00:19:10.480 --> 00:19:17.759
This is the Inner Edge Podcast, and this has been a presentation of the beloved meditation, one of my favorite creations.
00:19:18.000 --> 00:19:20.400
Thank you so much for listening and practicing.
