Building Abilities To Communicate & Have Patience

Interacting with others requires you to be fully present. This practice will first guide you through an intensive body scan to become completely aware and then plants the seed of effective communication and patience.

Transcript

Welcome,

This is Abby Cameron with Indigo Coaching.

This is a guided meditation on building abilities to communicate and have patience.

Let's begin.

You want to improve your communication with others and increase your patience.

In order to do these,

You must become very relaxed and then focus on what it is that you desire to achieve.

It is up to you to dedicate the time and make the necessary efforts towards your goals.

So say to yourself,

I intend to have good patience and communicate effectively with others.

Get into a comfortable position and make sure you will not be disturbed.

Take five deep breaths to oxygenate all of your body systems to start.

Begin by slowly blinking your eyes and with each number I say blink once.

Seven,

Six,

Five,

Four,

Three,

Two,

One,

Zero.

Allow your eyes to gently close and when you do,

You will feel a wave of relaxation sweep over you.

Now I'd like for you to focus on the sensations at the top of your head.

Just notice how the very top of your head feels.

And now let your focus move down to your eyes.

Just notice how your eyes feel and relax them even more.

The little movement in your eyes is called rapid eye movement and is completely normal.

These small eye movements allow for you to feel calm.

Notice how the back of your head feels against the surface that it is touching.

How heavy does your head feel right now?

Let your focus move to your nose and feel the slight sensations of the air moving in and out with your breath.

When you breathe in,

Imagine that you are being filled with calmness and when you breathe out,

Imagine your body feels heavy and deeply relaxed.

Now focus on your ears.

Notice how they feel and what you hear around you.

Try to hear every single noise.

When sounds come into your ears,

They act as little waves of relaxation taking you even deeper.

Notice the sound of my voice.

From here forward,

You can only hear my voice guiding you.

All other sounds passing through only take you deeper into a state of calmness.

Now focus on your mouth.

How does it feel?

And what do you notice?

Can you sense the flavor of something you recently tasted?

Move your focus down to your neck and if there is any tension,

Just ask it to release a little more.

Notice how your neck feels right now and all the sensations in your neck.

Now focus on your shoulders and move your attention slowly down each arm all the way to each fingertip.

What are your fingertips touching right now?

Feel the sensations on your fingertips.

Allow your focus to go to your chest,

Relaxing this area as well as your upper back.

And if you notice any tension,

Release it just a little.

Now imagine you are focusing on your heart and feeling it beating strongly,

Supporting you.

Relax your heart and notice how good it feels to do so.

Now focus on your lungs.

Feel them gently expanding and contracting with your breath,

Delivering oxygen to your body.

Allow your focus to move slowly down to your vital organs and digestive system.

Just notice your belly and how it feels.

Observe it working and digesting effortlessly for you.

Notice your lower back and how it is pressing against the surface you are on.

And if you feel any tension,

Relax a little more.

Focus now on your pelvis and hips and notice any sensations you are having there.

This takes you deeper into a state of relaxation.

Allowing your focus to move down each leg,

Slowly relax each one.

Your legs have been taking you so many places over the years and they deserve to fully relax.

Notice this wonderful wave of relaxation moving down to your knees,

Down your lower legs,

All the way to your feet and the very tip of each toe.

Now we are going to take our focus back up the body the same way we came,

But this time imagine it through your toes you are slowly pulling in your favorite color.

Imagine your favorite color is coming into your toes and your feet.

It goes up your legs,

Passing through your knees and up into your pelvis and hips.

This beautiful color is filling up your digestive system and belly.

It fills your vital organs and continues into your lungs.

This color is healing you as it fills you.

It fills your heart and you notice how happy you are becoming by doing this.

The color goes across your shoulders and down each arm all the way to the fingertips.

Your favorite color is moving up your neck now,

Relaxing it as it goes.

It fills up your mouth,

Ears,

Nose,

Eyes and then quickly fills all the tiny areas of your brain,

Relaxing it too.

It moves all the way to the very top of your head where we began.

Notice how completely relaxed your entire body feels right now.

I am going to tell you something very important and you will deeply hear the words that I have to say to you and they will affect your life for the better.

You are completely aware at every level of your mind and even though your body may feel asleep these things I am going to tell you will build your abilities to communicate and have patience.

Here are the basics in cultivating patience.

No matter who you are and what your life is like everyone experiences moments where patience is needed.

It could be as simple as waiting your turn in line or as complex as growing a business from the ground up.

Everyone has great patience within them even if you think you don't.

Let me tell you a story to show you the importance of patience.

This story starts with a seed.

Seeds contain all of the information within them to grow and carry on the life of each plant.

The oak lies within the acorn so you wouldn't expect to have a great oak tree growing above you within a week,

Year or even several years.

The oak has patience and so do you.

So imagine that you are standing barefoot in rich fresh soil.

In your hand there is a seed that represents you.

Inside its tiny shell contains all the information that you are capable of expressing to others and living out your life with.

It just needs to be planted and watered occasionally during the beginning so that it becomes strong.

Drop this seed of endless possibilities onto the soil and dig a little with your hands covering the seed.

A warm rainstorm rolls over and waters the soil.

You are beginning to grow and you have the patience to wait for the great force that you are becoming,

Caring for yourself along the way.

You want to have healthy relationships and feel that you effectively communicate with others.

It is important to care about yourself but others must be cared for as well.

You become to appreciate yourself when you care for others and others care for you appreciating them.

This is healthy and very important in your day to day interactions with everyone you will meet.

You desire to communicate well with others and you put in the work necessary to do so.

The first step in communicating well with others is to ask them about their day.

Ask them what they like and dislike.

Ask them about their concerns and when they tell you these things ask them more about what they are telling you.

Look into their eyes and really listen to what they explain.

This comes easily and naturally for you.

When you walk together with someone and even in times when you are walking alone you feel that you are communicating well so that others are learning from you as well as you learn from them.

From now on all of your actions reflect that you have great patience and excellent communication skills.

Notice how this feels.

Let's come back to wakeful awareness and bring back all that you learned today.

1,

2,

3,

4,

5,

6,

7,

8,

9,

10.

Take 5 more inhales and exhales.

Slowly open your eyes.

Thank you.