Welcome to this mindfulness meditation to help you detach from your thoughts and beliefs and to replace them old negative habitual thoughts with positive and harmonious thoughts.
Please find a quiet place where you won't be disturbed,
Turning off or silence any distractions and find a comfortable seated position softly closing down your eyes.
We will begin by relaxing our mind and body.
So on your next inhale take a deep inhale in through your nose and a full exhale slowly exhaling all of the air out of your body.
Taking another deep inhale and a complete full exhale allowing your body to rest,
Allowing your mind to rest.
Taking one more long slow deep inhale and a full exhale completely relaxing your mind and body and return back to your natural breath.
Scanning your body now from your head to your toes and just relax any places in your body that feel tight or tense visualizing your breath moving through the places that are tight allowing your body to become heavy and relaxed and return your attention back to your breath as you breathe in and out of your nose naturally.
Just become aware of what sensations you notice around your nose might be the cooler air on the inhale and the warmer air on the exhale.
You may notice twitching tingling throbbing without going into a story or without judging.
Just simply be a witness to what sensations you do feel and just observe them.
If you find it difficult to focus on the breath entering and leaving your nose you are welcome to take your attention to your chest and shoulders as they rise on an inhale and lower on an exhale.
Or you can focus on your stomach as it expands on an inhale and contracts on an exhale.
Just focus on where is comfortable for you.
If any thoughts or feelings emotions come up for you during this meditation I want you to observe them from a distance with detachment.
Don't allow the thought or the feeling or the emotion to take hold of you and take you on a journey.
Just simply observe for what it is without going into any stories or judgments.
Just simply be a witness.
If you wish you can give it one label.
So if a thought comes you can label it thought.
If a feeling comes you can label it feeling.
Or if an emotion comes just label it as emotion and then just take a step back and observe.
Or if an emotion comes just label it as emotion and then just take a step back and observe.
Your thoughts do not define you.
Your emotions,
Your feelings they do not define you.
And with these repetitive habitual negative thoughts and feelings they drain our energy.
They add to the stress on the mind,
Body and nervous system.
So if you allow them to take hold of you just simply observe whatever comes up these repetitive negative thoughts or feelings.
Just allow them to have their life.
Watch them from a distance.
Allow them to come up and then allow them to go.
But if you allow them to take hold of you.
If you allow yourself to believe them.
If you allow yourself to be defined by them.
They grow stronger in power.
And they deplete your energy.
Causing psychological,
Physical and emotional problems.
So just allow whatever comes up to have its life.
Allow it to be.
Accept that it is there and then allow them to go.
And then allow yourself to replace the negative thought or feeling or emotion with a positive one.
So if you have a negative thought.
Think of the total opposite.
The opposite positive thought.
And think that and believe it.
If you are struggling with negative emotions.
Think of the opposite positive emotion.
And allow yourself to cultivate it.
Allow that emotion or feeling to wash over you and fill you with joy,
Bliss and peace.
This is a practice you can do anytime.
Not just in meditation.
Anytime throughout your day.
When you're having negative repetitive thoughts or feelings.
Just give yourself time to pause.
To observe from a distance with detachment,
Without judgements or stories.
Allow your thoughts and feelings to have their life.
And once they've had their life.
And they've had their moment and you have let them go.
Then you can occupy that old space.
With a positive thought or feeling.
This is a step by step transformation.
It won't happen overnight.
But it will improve each day.
It will improve each week,
Each month.
And eventually you will stop having these negative thoughts and feelings.
And they will be replaced with positive ones.
And you will transform.
Transform mentally,
Physically,
Emotionally.
Transform mentally,
Physically,
Emotionally.
You will take back your own energy and own it again.
You will take back your life,
Your peace,
Your happiness,
Your joy and contentment.
Please remember,
Be patient with yourself.
Be compassionate with yourself and with others.
You can take your attention off your breath now.
And sit in the stillness around you.
Start to listen to the sounds that are around you.
Getting a sense of your surroundings.
Keeping your eyes closed.
You can begin to stretch out into the space around you.
Taking your time,
You can begin to open your eyes.
Starting off gazing down at the floor.
Thank you for meditating with me.
