Welcome to this guided meditation designed to help you create mental clarity around a specific concern that's been on your mind.
It could be a problem you're trying to solve,
Maybe something you're worried about,
Concerned for a loved one,
Or financial issue,
Maybe a health concern,
Whatever it is,
Today we'll give this concern some space and perspective.
To begin,
Find a comfortable position,
Whether you're standing,
Sitting,
Or lying down,
Your position doesn't matter,
What matters is you feel comfortable and safe.
So let's start by identifying the emotion connected to this concern.
What word best describes it?
Is it fear,
Anger,
Sadness,
Or something else?
Dr.
Daniel Segal says,
If you can name it,
You can tame it.
So let's take a moment to give this emotion a name.
If you need more time to name your emotion,
Feel free to pause this recording and continue when you're ready.
Now,
Gently close your eyes and settle in.
Bring the named emotion to the forefront of your mind.
How does it feel in your thoughts?
Maybe it feels overwhelming or controlling.
How does it feel?
Next,
Shift your focus to your body.
Does this emotion create any physical sensations?
Maybe it feels warm or cold.
Maybe it causes an aching in your head,
Some tension in your body.
Notice this physical sensation.
Now reposition yourself to ensure you're still comfortable.
With your eyes still closed,
If that feels right to you,
Turn your attention to your breath.
Without trying to change it,
Simply notice how it feels.
Is the air cool as you inhale?
Pay attention to the expansion and contraction of your lungs and abdomen as you breathe.
As you focus on your breath,
Your mind may naturally wander,
And that's okay.
That's what minds do.
When this happens,
Acknowledge the wandering thought without judgment,
And then gently guide your awareness back to your breath.
Repeat this process as often as you need to.
Your mind may attempt to pull you back into your initial worry,
And that's okay.
Acknowledge this,
Thank your mind for doing its job,
And then bring your attention back to your breath,
Noticing the temperature of the air during both inhalation and exhalation.
Is there a difference?
Perhaps the air is cooler when you breathe in,
And warmer when you exhale.
You may find various thoughts arising in the background.
Instead of pushing them away,
Simply notice that they're there,
And then naturally let them fade as you return to the sensation of your breath.
Now take a deep breath in through your nose,
Allowing it to fill your abdomen and lungs,
And then exhale through your mouth,
Releasing any tension,
And then returning to your regular breathing as we conclude this meditation.
Gradually opening your eyes if they were closed,
And as you transition back into your daily activities,
Do so mindfully and with a heightened sense of awareness.
Just take one moment to express your gratitude to yourself for dedicating this time to release your worries and concerns and nurturing your mental well-being.
I hope this meditation has provided you with greater mental clarity and an opportunity to connect with yourself while leaving the other stuff behind,
And as you proceed with the rest of your day,
Carry with you this sense of calm and mindfulness that you've cultivated during this short meditation.
Allow this inner peace to guide you as you navigate life's challenges and opportunities.
You can return to this simple meditation any time you need a simple mental break.
Thank you for joining me,
And have a lovely day.
