Hi,
My name is Kathy.
Thank you for being here.
This is my movie screen meditation.
That will help to give us some separation and objectivity and clarity with our thoughts.
So take a moment to get yourself in a comfortable position.
Adjusting the body as needed.
You can be seated or lying down,
Whatever helps you to relax the fullest.
And allowing yourself to begin to settle into this moment.
Letting the day so far.
Step aside for a moment.
And giving yourself this time.
To settle in.
And at any point during the practice,
You can adjust the body if needed.
This is your practice,
So always do what feels best for you.
You may choose to gently close the eyes or keep a soft,
Unfocused gaze.
And today,
As always,
Try to approach yourself without any judgment.
There's no right or wrong.
We're observers and with a curious mind seeking information.
About yourself,
Your mind,
Your breath,
Your thoughts,
And any sensations in the body.
So allowing the spine to lengthen,
Relaxing the shoulders down away from the ears.
Let the forehead soften.
Relax the muscles around the eyes.
The facial muscles.
Release any tension in the jaw or the tongue.
Allowing the arms and legs to be loose and limp.
And feel how the body is supported by the chair or the floor or whatever is beneath you.
Allowing the belly to be soft and the chest to be open and relaxed.
Let's begin by taking a couple of breaths.
Letting go of any stress so far from the day,
Inhaling and exhaling.
Really letting go on the exhale.
Inhaling and exhaling again.
And letting go a little bit deeper.
And one more time,
Inhaling and exhaling.
Sigh.
That's great.
You've given yourself such a gift to have this time to just be.
Nowhere to go,
Nothing else to do,
But taking this time to sit with yourself,
Your thoughts,
And the breath.
Allowing ourselves to just be and not constantly doing.
Really gives the mind and body time to properly rest,
Heal and restore.
Something we all need.
Continuing to inhale and exhale through the nose if that's available.
And just letting the mind and body begin to slow and relax a little bit deeper with each breath.
Taking a moment to notice where you feel the body connect with the chair or floor.
And notice how the body's fully supported.
Really feel the weight of the body.
Let the support beneath you do all of the work so your muscles can more fully relax and let go.
Allowing tension and tightness to relax and release.
Inhaling and as you exhale,
Feel the muscles of the body relax just a little bit more.
And let's set an intention for the practice today.
If it helps,
You can place a hand over your heart and ask yourself,
What do I need today,
Right now?
Whatever comes to mind or to your heart,
No need to overthink it.
Might just be a word or two.
Maybe you need to find calm,
Feel loved,
Supported,
Good health.
Maybe you need to release something.
There's no right or wrong answer.
Just notice what you need today.
And when we set an intention,
We always phrase it as if it already exists.
So if your need is to feel calmer today,
You can state within your mind,
I am calm.
Taking an inhale,
Repeating your intention to yourself.
And inviting in what you need,
And as you exhale,
Releasing whatever you don't.
And you can do this a couple of times at your own pace.
We will now invite the breath to deepen a little bit more.
Gently lengthening and deepening the inhale and the exhale.
Today we will practice the balance breath.
So inhaling and exhaling for the same count.
Please use the length that works for you.
So if you inhale for a count of four,
Exhale for a count of four.
This breath helps to bring balance to the mind and body.
And you can practice this at your own pace for a few breaths.
Inhaling and exhaling to an equal count.
As you continue to practice this balanced breath,
Begin to notice any sensations in the body.
Again,
Always without judgment,
Just building awareness.
Notice any areas holding tension.
Our emotions and stressors can get stored in the body when not properly released.
But we can use the breath to help release the physical manifestations of this.
Inhaling and exhaling,
Releasing all tightness and tension within the body.
Each exhale allows the body to continue letting go,
Feeling grounded and deeply rooted.
Feeling safe and secure.
Noticing how the body and mind have settled and slowed some.
And let's begin to imagine that you're sitting in a movie theater.
Feel the soft cushioned chair.
Maybe you want to recline a little bit.
See the large screen in front of you.
And notice how far away from the screen you prefer to be.
If at any point you want to imagine changing your seat,
You can always do so.
Let your intuition guide you.
Continuing to practice the balanced breath.
Begin to notice any thoughts that are floating through your mind.
No need to try to force or control the thoughts.
Just let them come.
There's no right or wrong.
And just see each thought projected onto the screen in front of you.
You may imagine your thoughts as words or images or both.
And as you allow the mind to process its thoughts,
Just keep seeing the images or words on the screen as they transition from one to the next.
So again,
Not controlling anything.
We're just noticing.
We're observers.
We're watching the screen.
Noticing what thoughts arise.
Inhaling and exhaling,
Keeping the mind and body in a balanced state.
And just watching thoughts come and go.
Just like scenes in a movie or a show.
You might notice how fast or slow your thoughts move.
Does it feel like the movie's on fast forward or is it a slower pace?
Again,
No need to try to change anything,
Just watch the screen.
You're the observer.
There's no need to react or respond to what you see.
There's nothing to do about it.
We're just noticing.
Be curious about the thoughts.
In essence,
Our thoughts are actually meaningless,
And they're often not based on facts.
They're energy and words and interpretations passing through our minds.
We get to choose which thoughts we give meaning to.
As you view them on the screen,
You may start to see your thoughts a little more objectively,
A little more separate and apart from you.
We often blindly believe our thoughts as truths.
But this practice allows us to question them before believing or reacting to them.
You can also notice if there's any sensations in the body related to your thoughts.
Again,
No need to try to shift or change the sensations.
Just notice.
And just allow the balanced breath to soothe any sensations as you watch their thoughts on the screen,
Any words or images.
As one scene flows to the next.
Watching with curiosity to see from a little bit of a distance how your mind works.
Now we're going to take charge of what we're seeing on the screen.
You can imagine a remote control next to you.
Let's press the Stop button.
Sometimes we have thoughts that are unpleasant,
Upsetting,
Or negative.
And since thoughts are not facts,
We can choose whether to believe them or not.
Your remote also has a button on it that has a heart on it.
Pressing this button will allow you to see positive,
Loving,
High-vibration words on your movie screen.
I will say some words that you may want on your screen,
But you can choose which ones you want to see.
You can also choose what size,
Color,
And font these words appear in.
See it as vividly as you can and notice any sensations in the body.
As you visualize these positive words on your movie screen.
Peace.
Calm.
Believe.
Trust.
Hope.
Happiness.
Fun.
Abundance.
Love.
Beautiful.
The energy of these words raises our vibrations and sends positive energy throughout the body.
Soothing and filling the heart,
Mind and soul.
That energy then gets sent back out into the world.
Taking a few slow,
Deep breaths.
Just allow your mind and body to absorb all of the positive energy of these words.
You can practice the balanced breath again,
Deepening the state of balance within your whole being.
Taking a moment to notice how the mind and body are feeling.
After being able to watch thoughts pass across the screen.
You can visit your movie theater in your mind anytime you'd like some space and perspective from your thoughts.
You can also return your attention to the balanced breath,
Grounding within yourself to allow the mind and body to find equilibrium.
Taking a moment to notice.
How the mind and body have slowed.
And to remember your intention.
Stating it one more time and reinforcing it with the breath.
And only when you're ready,
You can begin to bring your attention back to the room.
Feeling the support beneath you.
Any sounds in the room.
And maybe wiggle fingers and toes.
Slowly move the neck side to side.
And only as you're ready,
Slowly and gently allowing the eyes to open,
Taking in your surroundings.
And taking a final deep cleansing breath with you into the rest of your day.
