Welcome to this meditation that is designed to help you overcome unhealthy habits.
Before we begin this meditation,
Before you even close your eyes,
I want you to recognize how you feel.
Notice any emotions that may be running through your body.
Take note of how your body feels.
Any anxiety,
Tension,
Or discomfort present?
Just recognize that for now.
Now I'd like you to take a deep breath in through your nose,
As deep as you can.
Slowly exhale,
And as you breathe out,
Relax your muscles and gently close your eyes.
I'd like you to go back to your body.
Notice how you're feeling right now.
And label any emotions you may be experiencing in this moment.
If you're feeling angry,
Anxious,
Worried,
Or depressed,
I want you to recognize this emotion and label it.
Next,
I'd like you to explore the feelings accompanied by this emotion.
Explore where in the body this emotion expresses itself.
And when you do identify the body part,
I'd like you to just focus your attention on this feeling.
Just focus on the sensation that is accompanied by the feeling.
Just take your time.
And you'll notice that as you focus your attention on these sensations that are sparked by the feelings,
Something incredible happens.
When you do confront them,
When you acknowledge them,
You,
In a way,
Disempower them.
Because now,
In many ways,
You have recognized it.
You're dealing with it.
It may not seem like you're dealing with it in this very moment,
But you are.
Merely by acknowledging it,
Keep exploring your emotions.
And you'll find your mind may be distracted naturally.
Those emotions may lead to thoughts,
And those thoughts may be of the past or future.
That's perfectly normal.
When those thoughts arise,
Observe them.
Recognize them.
And you'll notice that by observing this thought as a third party,
Like a scientist observing a subject,
When you recognize a thought,
It becomes less relevant.
It begins to dissipate.
Notice what happens when you recognize this thought consciously.
And then,
When you've noticed this,
And when it has dissipated,
Go back to your body and notice how it feels.
Go back to confronting those emotions without involvement.
And these thoughts,
They may persist throughout this meditation,
But that doesn't matter.
It's just perfectly normal for those thoughts to persist.
Because that's what thoughts do.
That's what the mind does.
There's no use being hard on your mind for what it's doing,
For what it does best.
Just be aware.
Be conscious.
And then go back to the body.
Go back to noticing any tension or sensations or feelings of emptiness that may be present.
Well done.
I'd like you to take a deep breath in through your nose.
And a slow,
Deep breath out.
Go back to noticing your body.
Notice if there's any tension.
Relax your jaw.
And your entire body.
Now take note of the pattern of your breathing.
The natural rhythm of your breath.
Observe this for now.
And again,
Thoughts will be arising and resurfacing.
And you know to just take note of these thoughts patiently.
You observe the thoughts without judgment.
Label them.
And then you gently go back to your breath.
The idea isn't to focus on the breath for as long as you can.
The idea is to notice when those thoughts arise unconsciously.
And they will arise unconsciously.
When you do that,
That's a huge win because then you are fundamentally creating a new habit of noticing unconscious behaviors arising.
Keep focusing on your breath.
And be aware of the thoughts.
Notice the sensations of your breath flowing in and out of your nostrils.
Remember if thoughts seep in,
Take note of those thoughts.
And then go back to your breath.
Now go back to your body.
Notice how it feels.
Are there any changes in the feelings that are accompanied by any sensations or by the sensations that are accompanied by the feelings?
I want you to recognize anything that your body may be experiencing right now.
Identify and recognize whatever emotions are currently governing your state.
And then keep focusing on those emotions.
Just like the buffalo running into the storm and not away from it.
You are curiously and patiently confronting those emotions.
And moving forward,
Keep focusing.
I want you to set a new precedence,
A new goal,
A new standard of confronting those emotions when you experience them.
When you experience boredom,
Hunger,
Anxiety,
Depression or an intense urge.
I want you to do exactly what you're doing now.
Pause.
Set a time of 10 minutes.
And then identify those emotions.
Examine.
Observe.
Witness.
Focus in on where they are coming from.
There's a lot of power in that.
And then you can reassess whether you want to continue engaging in this unhealthy habit.
Eating something bad.
Procrastinating.
Smoking.
Thinking negatively of yourself or of others.
Whatever the habit may be.
You won't need to anymore.
Because you have already confronted this emotion.
You are now in control.
Just go back to your body.
Take a deep breath in through your nose as deep as you can.
Slowly exhale.
Notice the tension.
Leave your body even further.
When you fully exhaled you may open your eyes.
And welcome back your physical surroundings.
I want to thank you for doing what is best for you.
Taking control over those unhealthy habits.
And starting a new precedent in life.
From my heart to yours,
Lots of success,
Love and courage.
Namaste.
