Welcome,
Friend,
And thank you for joining me.
This reflection is intended to focus our awareness on the power we give to our thoughts.
Our thoughts have enormous power over how we feel.
Often our suffering doesn't come from what's happening.
Instead,
It comes from what we are telling ourselves.
The big idea of this reflection is that your thoughts only have as much power as you want to give them.
Negative emotions can't hurt you,
But over time they can hurt your health.
If we can learn to accept them,
We will suffer less.
Please begin by closing your eyes if that feels comfortable.
If you choose to leave your eyes open,
Focus your attention on your feet and let your gaze softly rest there.
Start to notice your breath,
Each inhale and each exhale.
Notice where your body is making contact to fabric,
To surfaces.
How does the air feel?
How does the air feel as it flows and how does your stomach or chest expand when you breathe in?
How does the air move out when you exhale?
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.
Our count will be in for a count of three and out for a count of six and we'll complete ten cycles.
So let's relax and just breathe in two,
Three,
Out,
Two,
Three,
Four,
Five,
Six,
In,
Two,
Three,
Out,
Two,
Three,
Four,
Five,
Six,
In,
Out,
In,
Out,
In,
Out.
In two,
Three,
Out,
Two,
Three,
Four,
Five,
Six,
In,
Out,
In,
Two,
Three,
Out,
Two,
Three,
Four,
Five,
Six,
In,
Out,
In,
Two,
Three,
Out,
Two,
Three,
Four,
Five,
Six,
In,
Out,
In,
Out,
In,
Out.
And now return to a comfortable breath.
Before we proceed,
I'd like you to notice how still the body is and how quiet the mind is.
Thank you for taking this time for self-care and thank you for joining me in a story.
In today's reflection,
I want to return your kindness and allow me to take care of you and give you the reminder you might need.
Simply take in my words,
Listen to my voice and take my messages to heart.
I'd like you to imagine we're sitting on a beach and the waves are crashing on the shore.
Some of the waves are small.
However,
Some of the waves are quite large and threatening.
Whatever their size,
They all disappear harmlessly when they've reached the beach.
We watch the waves retreat to the ocean or dissolve into the sand.
Now look out past the waves to where the water is calm.
Can you see the strong crashing waves close to the shore?
And can you see beyond where the water is peaceful and quiet?
Your current circumstances,
Your thoughts,
Your feelings,
And the sensations throughout your body can be compared to the waves.
Is it possible for you to let go of all these things for just a moment so you're no longer fighting them?
To move past the waves to where the water is calm?
Just like the crashing waves,
Your thoughts,
Your feelings,
And whatever is happening outside you is still going on,
But you're no longer a part of it.
You're beyond it.
Your mind has two parts.
One of them is in charge of thinking and feeling.
These are the waves.
However,
The other part of your mind is the observer,
Still sitting on the beach,
Never worried.
Waves come and go.
Thoughts and emotions come and go,
But the sand remains.
So why fight the waves?
Why battle against these uncontrolled thoughts and feelings?
Yes,
Some waves are scarier than others.
They might make you feel momentarily bad.
It might even seem like they will never go away.
But in the end,
They always dissolve in the sand,
No matter how scary they are.
As you sit on the beach,
We continue to watch the ever-changing nature of the world around us and inside us.
We watch from a distance,
With curiosity,
Without judgment,
Without reacting to what you see.
Consider acceptance as an alternative to needing control.
You can't control the waves.
You can watch.
You can move beyond,
But the waves are temporary.
Whenever you feel the need to restore your inner peace,
Use your breath.
Connect this to this silent part of yourself.
Just breathe in and breathe out.
Remember sitting on the beach.
Remember watching the waves.
Remember we can move past the waves to calmer water,
Swimming into a new environment.
Remember we can stay on the shore,
Centered and constant.
Both are always there,
Even as the waves come and go.
Sometimes when we're in the waves,
We forget.
Now for a moment or two,
Bring your attention back to your breath.
I'd like you to become aware of the sounds in the spaces around you.
Which sound is closest?
Which sound is farthest away?
You've completed this reflection,
And it's time to return.
So gently wiggle your fingers and your toes.
Now give me a little jazz hands to celebrate your success.
Move your shoulders.
Give yourself a gentle hug.
And when you feel ready,
Open your eyes.
