Hello again everyone.
This meditation is EMDR inspired.
I'm getting trained in EMDR and I am on track to receive a certification in it.
For those of you who don't know it is a mental health treatment especially for trauma.
If you're interested you can look up more information after the meditation but for right now get comfortable and simply anchor yourself in the present moment using breath or sound.
Just noticing your in-breath and your exhale as you're breathing in knowing that you're breathing in as you're breathing out knowing that you're breathing out or just listening to the sounds around you or the soft music in the background of this meditation.
Remember that if your attention wanders which all minds do no blame no blame no problem just gently compassionately bring your attention back when you notice to the sound or the breath.
The bringing the attention back that's mindfulness.
So you are practicing correctly.
If you would like more time to focus on the anchor feel free to press the pause button right here.
If you'd like to continue to the resource visualization meditation here we go.
So I want you to consider the most difficult feature of an upcoming challenge.
If it's a presentation perhaps you're feeling nervous about what your colleagues or a professor or boss is gonna think of you and if you know your stuff or if it's some family crisis not knowing how to help someone who you love it could be anything just an upcoming challenge the most difficult feature.
So once you have that in mind I want you to more specifically identify what inner resource or inner strength or capacity would help you not to feel so overwhelmed.
It may help for you to consider what other resources allow other people or let's say the average person to get through or master such situations.
What do they do differently when they present or when they have a family crisis for example that works so well and helps them not only get through but perhaps master the situation.
When you think of what it means to have blank what comes to mind.
Imagine what it would feel like or what it would be like to have that resource already inside the mind and body.
It's important to go slow here to give your mind and body time to access the resource.
Again you can always pause here if your inner process is slower than my pacing as everyone's different and I can't possibly have the right pacing for every listener.
Now give the resource a one-word name and pair it with an image so if the resource is strength perhaps the image of a flying eagle comes to mind or an image of a bodybuilder or a mountain.
If the resource is peace perhaps it's the image of a lake with no waves or no ripples at all.
So to continue once you have a one-word name for the resource and you pair it with a matching image if you woke up every morning with this resource by your side what would be different?
And when I ask these questions see if you can actually visualize and picture yourself going through this.
For example if there was a camera watching you utilize this resource what would you be doing different?
What would look different?
How would you greet the day?
If you had the resource in every cell of your body what would it be like?
I want to be quiet for 30 seconds here so you can really let this register and please again feel free to pause it if you'd like more time.
Now let's keep going.
If you felt more blank the one-word name of your resource what would follow from that?
And if you felt more blank more than you were therefore able to blank then what would follow from that?
Notice the linked body sensations the feelings the thoughts as you imagine being able to blank and do blank notice what it feels like in your body as sensations perhaps you feel looseness in the neck or decreasing muscular tension or your stomach becomes more relaxed notice how it feels emotionally are you starting to feel happier more peaceful or you're noticing that the nervousness is actually excitement notice how your thinking is different when you have this resource tangibly palpably available to you.
Again I'm gonna be silent for a time now you can really let this sink in To deepen the exercise now I'd like you to create many future templates so what does that mean?
For example imagine going to work with this resource available to you or imagine yourself facing perhaps a minor example of whatever was overwhelming you from the start imagine it facing a challenging situation and now with the resource in every cell of your body feel free to pause here if you'd like more time with this and as you visualize success with perhaps smaller examples you can slowly work up to the original overwhelming challenge the upcoming challenge or perhaps you can start there originally every person is going to be different on how this exercise registers just imagine going to work with this resource available or facing whatever it is for you with the resource in every cell of your body permeating your mind your emotional realm all dimensions of your experience what would your blank say to that anxiety what would your blank say to that nervousness bring your sense of blank to the feeling in the pit of your stomach and notice what you get imagine having your resource by use your side as you face blank imagine a symbol an image a word or a mantra that could help you evoke the resource whenever you needed it or whenever you need it in the course of your day this is a really important part to make sure that this exercise is accessible to you after we are finished the powerful thing about visualization is even though that we know that it's imagination that's in the mind the brain doesn't know the difference on a cellular neuronal level visualizing for example yourself facing some fear successfully effectively is very similar to actually doing so in real life this is why there's been a lot of encouraging research with athletes and the visualization visualize them them visualizing making the shot or hitting the home run or scoring a goal can be very very powerful I encourage you to use this image mantra symbol one word Q frequently in your environment to remind you that you have access to it any moment now slowly come back to your anchor the breath or sound and I'll be quiet for one more minute to slowly and gently bring you back to life to your life thank you so much for listening feel free to leave me any feedback even if constructive criticism so I can better support you guys in cultivating the peace and the well-being that you like and that you want and that you need and that you deserve thank you so much namaste
