3 Step Emotional Detox

This 30-minute meditation includes a 3-step emotional detox. Why do we do it? Today’s world is designed to distract you. Our modern world increasingly revolves around the human attention span and how products can capture that attention and take away our focus. It appears focusing our attention activates pathways to repair and rebuild the wiring that protects the brain against anxiety.
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Transcript

Please lie comfortably on the floor,

Or you can sit if you prefer.

Let your body sink into the surface that supports you.

Whatever you choose.

Take a moment to get comfortable.

Shift,

Move a little bit.

Let your body settle deeper into relaxation.

Take a deep breath in.

When you exhale,

See if you can become just 10% more relaxed.

Welcome friends.

Thank you for joining me for these few moments of your day.

Please begin by inviting a sense of ease and relaxation throughout your body.

Let's begin our journey.

The next few minutes just belong to you.

A very wise gift to yourself.

Because every time you consciously choose to rest,

You're choosing to heal of all the programming around productivity as a measure of worth.

Today,

You're putting in the work to heal.

Congratulations.

Our practice today involves noticing what's going on right now.

So you'll practice observing your surroundings,

Your body,

And your emotions.

Many people find emotional awareness can be tricky at first.

But because your emotions and your body are related,

You can use what you notice in your body to help you tune in to your emotions.

Specifically,

We'll practice a three-step process to detox negative emotions.

We'll pick one.

And you can repeat this exercise as needed or whenever you feel the need.

If you've ever felt your stomach turn when you're nervous,

Or your cheeks flush when you're embarrassed,

Then you already know about this connection.

And we'll explore it even more today.

If you felt these things,

Then you also know how we feel and how other feels,

How others feel,

Are intertwined.

Now let your eyes remain open.

And allow yourself a moment to become aware of all the sensations that are around you,

The sights,

The sounds,

The smells,

The temperatures.

Bring your focus to your sense of hearing.

What do you hear?

Listen for any sounds that are far away.

Now listen for any sounds that are close to you.

Don't spend too long on any one sound.

Find one and move on to the next.

Be comforted that at this time,

Everything is OK.

There's nowhere to go and nothing to do.

Here you are to simply feel your body and listen.

I'm here with you.

Just follow my voice.

But don't worry or become agitated if you don't hear everything I say.

It's natural to flow in and out of conscious hearing.

The deepest part of you,

Your source,

Is always listening.

And whatever you experience today,

This practice will still work.

So there's no way to do this wrong.

Please become aware of your own physical presence.

With each exhale,

Feel each part of your physical body become heavy and sinking into the earth.

Exhale and allow your muscles to relax and become heavy.

Your muscles decrease the force transmitted to your joints.

So exhale.

Now allow your joints to relax and become heavy.

Your joints connect to your bones.

So exhale.

Allow your bones to relax and become heavy.

And your ligaments connect bones to other bones.

So let's exhale.

And allow our ligaments to relax and become heavy.

Now your whole body.

Exhale.

And allow your whole body to feel relaxed.

And heavy.

Bring your focus to your sense of sight.

What do you see around you?

Notice the connections that are around you.

How are things connected where they come together?

A leaf to the stem.

A branch to a tree.

A drawer handle to the drawer.

A hem on your clothes.

Pick one and linger there.

Follow the connection for a moment more.

Where does it start?

Where does it end?

Now return to where you started.

At this time,

Please close your eyes if that feels comfortable.

If you choose to leave your eyes open,

Focus your attention on one spot.

And let your gaze softly rest there.

Returning your attention to your breath.

Feel the in-breath.

Note the out-breath.

Feel how your stomach or chest expands when you breathe in.

And how the air moves out when you exhale.

Take a few more deep breaths.

And if you're able,

I'd like you to breathe in and out through your mouth.

Like you're blowing up a balloon.

See how deeply into the belly you can feel your air felt there?

Your nose is directly connected to your brain and hardwired to engage your arousal systems.

So when you breathe through the mouth,

You can turn off that part of your nervous system.

And we can avoid the fear and worry center of our brains for just a bit.

Now we'll deliberately slow our breath to allow the body to relax even further.

And to awaken the parts of our brain that help us stay calm,

Focused,

And aware.

Whenever you feel the need to restore your inner peace,

You can use your breath to connect to the silent part of yourself.

Our count will be in for a count of three and out for a count of six.

We'll breathe in through the mouth and deep into the belly like we just practiced.

In doing this and breathing this way,

We're opening the pathway to enter very deeply into our minds.

We want to keep it clear of any thoughts that may divert your attention.

Try to get a sense of turning inward past all your thoughts.

Each cycle will bring increased serenity and peace.

We will complete ten cycles.

It'll take less than two minutes.

If you must think,

Think in or out or count.

Otherwise,

Focus only on your breath.

And we'll begin.

Breathe in two,

Three,

Out two,

Three,

Four,

Five,

Six.

In.

Out.

In.

Out.

In.

Out.

In.

Out.

In.

Out.

In.

Out.

Last one in.

And out.

While your eyes remain closed.

Return to a comfortable,

Relaxed breath.

I'd like you to notice how still the body is.

Now quiet the mind.

I'd like to thank you again for taking this time for your self care.

Today,

We make our attempt to see past any dark and heavy clouds and remember the light within.

Adjust yourself to come into stillness now and remain still for deep rest and deep nourishment.

Just tell yourself,

I can move when I'm done.

And we'll be done in just a few moments.

Take a nice deep breath in.

And another one.

Inward for a moment.

Deep within is everything that is perfect.

Ready to radiate through you and out into the world.

It will cure all sorrow and pain and fear,

Because it will heal the mind that thought these things were real and suffered in that belief.

See if you can discover a place of haven within.

It's here.

You cannot fail.

And even the smallest attempt will bring you closer.

A place where you feel secure,

Loved,

Calm.

Perhaps there's a person or a certain location that helps accentuate this feeling of safety and well being.

Spend a moment visualizing this place and know that you may return to it at any time during this practice.

At any time during your life when you need it.

You're in a safe environment.

A protected space deep within.

You can never be deprived of your perfection.

Because your source is with you wherever you go.

It is here.

Deep inside.

You can never suffer because the source is joy and joy goes with you everywhere you go.

You can never be alone.

Because the source of all life is with you.

Wherever you go.

Nothing can destroy your peace.

Because it is never apart from you.

First step.

To release energy.

Is to acknowledge how it feels.

And allow the sensations to flow through your body.

So,

Begin to think of just one small thing that makes you sad or scared or mad.

Maybe it's a health issue or a financial worry or an issue at work.

It doesn't matter how big or small,

How old or new.

Whatever comes to mind.

Now take just a moment and remember the feeling.

Not the event or the person.

Whatever it is,

Settle on just one feeling.

Then linger here.

With that thought filling your mind,

Bring awareness to your body.

Do you feel a racing heart?

Difficulty breathing?

Perspiration?

A knot in your stomach?

Without judging or trying to change anything,

Accept any feelings and emotions that are currently present within you.

If you notice something specific,

Like tension,

For example,

Allow the feeling.

So when you have that feeling again,

You can respond differently.

Our emotions are important in a normal part of life.

They can sometimes be overwhelming and can flood the body and cause us to go into fight,

Flight or freeze mode.

This can be great.

You're being chased by a bear.

But not so good.

When you're dealing with a loved one.

So our next step is to practice taking a pause.

Everything you belong to,

Think,

Buy or own is temporary.

We are reactive and impulsive when we feel powerful emotions.

Learning to pause before reacting is key.

In the modern age,

It's a new survival skill.

Let's acknowledge that a moment of suffering is a normal experience and something we all struggle with.

There are times in our lives we are dropped,

Crumpeted and crowned under the dirt by the decisions we make and the circumstances that come our way.

We may feel as though we are worthless,

But no matter what has happened or what will happen,

You will never lose your value.

Your value never changes.

May you accept yourself as you are.

When we pause,

We can stop ourselves from falling into old patterns just because they are familiar.

When we pause,

We can cease to judge things,

To be opinionated,

To analyze or to figure things out.

Instead,

You can allow things to unfold and accept the emotion without judging the behaviors.

So now we can have some fun.

Let's zoom out and zoom in on the feeling.

It's time to get curious.

All it takes is to allow yourself to be exactly as you are in this moment.

What about this feeling is to learn?

How strong is it?

How old or how new?

We can't heal what we cannot feel.

For example,

Fear guides your attentions toward a threat.

It motivates you to protect yourself.

Sadness focuses your attention on a loss or disappointment.

It helps you recognize what you care about.

What is the message?

From insane wishes comes an insane world.

From judgment comes a world condemned.

And from forgiving thoughts,

A gentle world comes forth.

If this is something that has been a struggle for a while,

Is there a different question to ask or a new perspective you can try?

Perhaps there's another way to look at it.

What can be lost by asking?

Tell yourself,

I want another way to look at this.

Lastly,

Step three.

It's time to release.

Everything you accumulate,

You must release.

After you validate and investigate your feeling,

Without shame or judgment,

Let it go.

I want you to let go of those labels and those words,

Mad,

Sad,

Or scared.

Let go of those words and what those words mean and their connotations.

Like I'm so tired,

Or I'm angry,

Or I'm so worried.

Take this moment to reclaim your worth.

Our emotions are not the truth of who we are.

Thoughts and emotions are normal firings within our brain.

When intrusive thoughts come,

We can learn new ways to respond.

Let it all wash off you,

Like the rain washes the earth,

Or like your water when you shower.

Let the energy of the source wash away the negative thoughts.

Feel sadness,

Regret,

Anger,

And loneliness wash right off you.

Let it all go down the drain.

From this moment on,

You will start to feel lighter and see much more clearly.

Through all space and all time,

In all dimensions,

It is gone.

Allow your source to remind you that you always have what you need.

Resolve to yourself that you are taken care of perfectly.

This never leaves you.

Like warm water on your skin,

Let it caress you.

It is your thoughts that cause your experience.

You have value,

And you have power.

Pure from your source.

Your source reminds you that you are as amazing as any extraordinary phenomenon of nature.

Trees,

Clouds,

The patterns in running water,

The flickering of fire,

The arrangement of the stars,

A sunset,

Or the rise of a full moon.

You are just like that,

And nothing could be wrong with you.

Your source reminds you that you are not separate or in need of anything less than perfect.

You know this in your core.

The world may assault you with destruction,

Violence,

Degradation,

And anxiety.

In your core,

You know there is a more beautiful world.

In your core,

There's a spark of knowledge that you are not alone,

That you are all powerful,

And you are meant to live in beauty and joy.

You will find the people of your tribe and gather in intent and purpose to launch a new stage of possibility.

And what was once dormant in your subconscious will now flower into an explicit quest to create more beauty and love.

Recognize the gift in the moment.

It is impossible that you will fail.

Yet your success hangs on your actions.

Take a few more deep breaths now and begin to think of just one small thing that makes you happy.

Maybe it's how comfortable your bed is,

Or your favorite food,

Or a dining companion,

Or even sitting on a beach on vacation somewhere.

Whatever it is,

Settle on just one thing that makes you happy.

Then linger here,

Imagining and remembering all the details of this memory.

With that thought filling your mind,

Bring awareness to your body.

Has anything changed in the position of your body,

Or the sensations you feel when you think of something that makes you happy?

Is your mouth naturally forming a smile?

And notice your chest.

Maybe it feels lighter.

Maybe you can even feel some wave-like sensations of happiness in and around your heart.

See how much more you can notice with your awareness open for just a bit longer.

Maybe you notice warmth in your cheeks.

Or maybe you notice the sensations fade a bit with time.

Just notice.

As you remind yourself of whatever it is that brings you happiness,

Extend your awareness to your full body.

Maybe you notice a bit more ease in your entire body,

More relaxation.

Or maybe even a bit more energy,

A sense of electricity.

Just keep noticing this connection between your emotions and your body for just a bit longer.

Allow the mind to notice what's happening right now.

Awareness of your body helps you notice more details about yourself.

And awareness of your surroundings helps you notice more about you.

As always,

We observe without judgment.

Now for our final moments.

Bring your attention back to your breath and we'll end as we began.

Become aware of the sounds and the spaces around you.

Which sound is closest?

And which sound is farthest away?

Gently begin some slow movements.

Slowly wiggle your fingers and your toes.

Start to do some larger movements,

Some stretches.

Like a yawn.

Now give me a little jazz hands.

Celebrate your success.

Move your shoulders.

Give yourself a hug.

And when you feel ready,

Open your eyes.

That concludes today's practice.

Reviews

Really good; so much alignment to my current personal work.