This is Abbey Cameron with Indigo Coaching.
You are listening to Stopping Obsessive Thoughts About the Past.
To begin this meditation,
Please bring kind awareness to how your belly,
Chest,
And head each feel when you reflect on this topic.
The emotions that you can associate with these visceral feelings.
The positive or negative impact of any stories you believe in regard to this topic.
The fact that many others are feeling the same as you.
How you might feel with increased awareness around this topic.
And when you can apply increased mindfulness to this topic in your day to day life.
Let's begin.
Rumination is a powerful form of diluted thinking.
You think about the past obsessively despite the fact that you cannot change what happened.
You stew in your resentments,
Replay conversations,
Beat yourself up,
And relive an event over and over.
It happens to all of us and it can be quite painful.
Mindfulness practice helps you see those patterns clearly,
Respond to them with patient understanding,
And begin to detach yourself from their power.
Ruminating often shows up as background noise.
A constant stream of obsessive negativity shadowing you throughout your day.
This practice will help you call that inner voice into the light,
Dissect it,
And hopefully diffuse some of its hold over you.
Close your eyes and begin to allow your body to relax.
Use the breath to help encourage ease in your body.
With each exhale,
Soften the muscles of the body a bit more.
Bring special attention and awareness to your abdomen,
Your shoulders,
And your jaw.
Look at the thoughts going through your mind.
If you have been ruminating about something specific,
Acknowledge the event or situation about what you are thinking.
Turn it over in your mind,
Examining it from a place of curiosity and interest.
And begin to cultivate equanimity,
The state of balance and non-attachment in the midst of charged emotions.
Ask yourself if you are able to change this situation in the past.
And offer some phrases of compassion,
Such as,
I cannot change the past.
May I be at ease with my mind.
May I care about this difficulty.
Spend a few moments finding compassion in your situation.
Now turn your attention toward the present.
Although you cannot control the past,
You do have the power over your actions right now.
Replace the rumination with a recognition that you can choose to act in ways to encourage happiness.
Offer these phrases silently in your head.
May I act with wisdom.
May I respond with compassion.
May I move forward.
Continue the phrases for a few moments longer.
May I act with wisdom.
May I respond with compassion.
May I move forward.
Continue the phrases for a few moments longer.
May I move forward.
When the rumination recurs,
Return to these phrases and your intention to move forward.
Finishing your period of practice,
Carry these phrases with you.
Whenever the mind falls into the pattern of thinking about the past,
Offer a phrase of equanimity or wise action.
May I act with wisdom.
May I respond with compassion.
May I move forward.
Sealing in your intention with one last deep breath,
Inhale and exhale.
Begin to slowly open your eyes.
Thank you for practicing with me.
