And this meditation reflection is called Smoking Management Identifying as a Non-Smoker.
Let's begin by finding a comfortable position,
Sitting or standing.
Take a moment to settle and notice the support of the ground beneath you.
Let your shoulders soften and the breath move in and out naturally.
And notice that right here,
Right now,
You're not smoking,
You're simply breathing,
Already free in this moment.
Can you feel that,
Not just as an idea,
But as a gentle truth in your body?
Now bring your attention to your breathing,
Noticing the air coming in through your nose and flowing out through your nose.
Maybe you can feel it in the rise and fall of your chest or abdomen.
Each breath,
Steady,
Kind,
Dependable.
As you exhale,
Letting the body release any memory of smoke,
Any tension in the chest,
Any holding in the throat.
Let your lungs open to freshness,
The air cool and alive.
Feel the quiet joy of oxygen,
Energy returning,
Life renewing.
Now gently bring to mind the image of yourself as a smoker.
You don't need to judge or reject it,
Just notice how did you look,
Move,
Feel,
What was smoking giving you,
Comfort,
Focus,
Connection,
A pause.
You might say inwardly,
Thank you for trying to help me cope.
Take a deep breath in and as you breathe out,
Feel that old identity softening,
Like an old coat that no longer fits.
You don't have to fight it,
You can simply set it down.
Now sense the person you are becoming,
The version of you who breathes freely,
Whose energy is clear and steady,
Who meets life directly without smoking.
Notice how this version of you stands,
How they breathe,
How they move through the world.
Feel the ease in your chest,
The quiet pride of self-respect,
The calm confidence in your body.
Let this feeling spread through you as if every cell is remembering what freedom feels like.
This is who you are now.
Now in your own rhythm,
Repeat silently or aloud if you wish.
Perhaps sitting or standing,
A little straighter,
But if you are standing have the knees off lock and really feel the energy drop into your thighs.
I choose to know myself as free.
I choose to breathe easily and fully.
I choose vitality,
Calm and self-respect.
I choose this just because I can,
Because that's my power.
I get to choose.
Feel those words resonating in your chest,
Especially around your heart and lungs.
Know that you don't have to completely believe them or feel them yet,
You can just choose to know these things.
See if they'll settle deeply,
Like new roots of identity forming within you.
Now imagine a situation that used to trigger smoking,
Perhaps having a coffee,
Spending time with friends or feeling stressed.
See yourself there now as this calm,
Grounded,
Non-smoker version of you.
Notice your breath,
Easy and full.
Your body,
Relaxed and confident.
Your mind,
Clear.
What do you do instead of smoking?
Watch or sense yourself in your mind's eye.
How does it feel?
Let this scene feel real,
Natural,
Inevitable.
You're simply living your life freely.
Now bring your awareness back to your body,
Feel your breath,
Steady and calm.
Feel your feet grounded and let yourself know quietly.
I choose all of this just because I can.
I'm that powerful.
I get to choose.
Taking one final deep breath in and exhale completely.
Rest in the stillness of that choice and when you're ready,
Gently open your eyes,
Returning with a sense of clarity,
Strength and quiet freedom.
