Shifting perspective,
A meditation for overcoming disgust and judgment with Angelica Janic.
Begin by finding a comfortable seated position,
Whether that be on a cushion,
A chair,
Or simply on the ground,
Taking as much time as you need to gather any props,
To create an environment where you can sit undisturbed during this meditation.
When you are ready,
Allow yourself to become aware of your breath,
Taking a few natural deep inhales and exhales,
And slowly releasing the body of any tension.
Close your eyes.
Become aware of your breath.
Now bring your attention to the feeling of disgust,
Noticing how it feels in your body.
Maybe it's tightness in your chest,
Or a feeling of nausea in your stomach.
Simply observe this feeling without judgment or resistance.
Whenever your mind wanders,
Bring yourself back into what you feel within the body.
As you continue to focus and pay attention on this feeling of disgust,
Always coming back to where your breath is originating.
When thinking of this feeling,
Does the breath come from the belly,
The lower lungs,
The upper chest?
Is it short and shallow?
Describe how your breath reacts,
Taking a few slow deep breaths,
Allowing the air to fill your lungs and expand your belly.
With each inhale,
Imagine you are bringing in pure healing energy,
And with each exhale,
Imagine that you are releasing any negative feelings or emotions.
Inhale the shoulders up to the earlobes.
Exhale,
Relax your shoulders down to create space,
To create space to breathe a little more freely and deeply.
Reconnecting to this moment in time,
Rather than a thought of the past or future.
As you continue to consciously breathe,
Imagine a bright white light surrounding your body,
Filling you with great warmth and positivity,
Allowing this light to penetrate every part of your body,
From the top of the head to the tips of your toes,
Feeling it dissolve any negative feelings,
Thoughts or emotions,
Allowing this light to dissolve any negative feelings,
Thoughts or emotions.
Give yourself that time and space to let the emotion go.
Now imagine yourself in a safe and peaceful place.
This could be a favorite place in nature,
A cozy room,
Or any other place where you feel relaxed and at ease.
As you continue to visualize this space,
Allow yourself to settle into the feeling of peace and tranquility.
Whenever your mind wanders and the thoughts become overwhelming or emotions come up,
Count your breath.
Inhale for 5,
4,
3,
2,
Hold.
For 3,
2,
Exhale for 7,
6,
5,
4,
3,
2,
And hold.
For 3,
2,
Inhale for 5,
4,
3,
2,
Hold.
For 3,
2,
Exhale for 7,
6,
5,
4,
3,
2,
Hold.
For 3,
2,
Inhale for 5,
Count in your mind's eye.
Hold for 3,
Exhale for 7,
Hold when you're ready for 3.
Continuing to count your breath,
Especially during the times where your mind wanders and your thoughts or emotions make you feel overwhelmed.
.
.
Where you start to feel pain or unnecessary suffering,
You have the power of choice to bring yourself back in the moment.
Reconnect with yourself,
With your body,
With your breath,
And work on letting this emotion go.
You are entirely in control of your reactions.
Repeating this affirmation,
I am responsible for my reaction.
Relax your shoulders.
Repeat in your mind's eye,
I am responsible for my reactions.
I am responsible for my reactions.
I have the power to change.
I have the power to change.
I have the power to change.
From this place of peace,
Acceptance,
And new wisdom,
Begin to reflect on the feeling of disgust.
Consider where it may be coming from,
Whether it be a situation,
Person,
Or something else entirely.
Creating this space of self-reflection.
Allow yourself to feel any emotions that come up and simply observe them without judgment.
Now visualize a gentle,
Soothing breeze blowing away any feelings of disgust or negativity.
As the breeze flows over you,
Imagine it carrying away all of these negative emotions,
Leaving you feeling lighter and more at ease.
As you continue to focus on the feeling of the breeze and warmth of the light surrounding you,
Begin to release any attachment you have on the feeling of disgust.
Recognizing that it is simply an emotion that comes and goes,
And it does not define you.
Coming back to your breath.
Scanning your body from the crown of the head to the tips of the toes.
Tips of the toes back to the crown of the head.
Breathing in space,
Acceptance,
Personal forgiveness as you exhale soften any last areas in your body that is still holding tension.
Taking a few more deep conscious breaths.
And only when you are ready,
Gently bring your attention back to the space that you are seated in.
Bringing yourself back into the present moment.
And taking a moment to appreciate the peace and clarity you have cultivated during this meditation.
And carrying this feeling with you as you continue the remainder of your day.
If you have not yet,
Slowly begin to open your eyes,
Feeling a new sense of self.
Remember that this meditation can be repeated as often as needed,
Whenever you are feeling overwhelmed or stuck in feelings of disgust.
Allow yourself to connect with the peaceful energy within you.
And know that you have the power to let go of any negative emotions that are holding you back from moving forward.
Take one more breath in through the nose,
Creating shoulder tension as they rise to the ears and exhale out of the mouth as you let it go.
