Welcome to the meditation toolkit or welcome back if you've experienced the meditation before.
So we're here just to guide you through some of the major challenges that we face as creatives and as curious and open thinkers and doers on our path to creating and being of service.
This meditation specifically though is going to help you let go of the incessant conversation that takes place in our minds,
The conversation that compares ourselves to others all the time,
Telling ourselves that we should be like this or we should be like that.
We're just going to let gently let those thoughts sit at the door as we step into ourselves and our own present confidence a little bit more.
So when you're ready just finding yourself a nice comfortable posture with your sitting down lying down standing however feels comfortable for you just making sure that your spine is elongated back nice and straight and that you can maintain this posture for a few minutes and then when you're ready and if you'd like to just gently close down the veil of your eyes.
Just take a deep breath in and then just exhale out through your mouth.
Let's arrive you are here.
Welcome.
So firstly let's arrive where we are taking three deep breaths into the lower lobes of your lungs.
On every exhale just feeling yourself sink deeper into your posture.
I'm just going to do a quick body scan taking your awareness down to your toes firstly.
Just becoming aware of the sensations within your toes maybe give them a little wiggle just to stimulate and then bringing your attention on your inhale up to your knees.
Lots of our body that takes so much impact for us every day as we walk.
Just being with your knees for a little and then on your inhale taking your attention your awareness up to your hips just becoming aware of any sensations in your hips any squeaking maybe you can give them a bit of a wiggle and then on your inhale drawing your attention up your spine and then stopping at your shoulders on your exhale.
Again becoming aware of any tension or sensations in your shoulders and on your next exhale just let your attention drop down to your elbows then let it dropping down to your wrists.
Inhale back up to your elbows up to your shoulders and on your exhale exhale out through your mouth and just see how much of your body can you feel now.
Just taking your awareness to the wholeness of your body.
How much of it can you feel now?
And then to set a motivation and an intention for this meditation what would you like to feel on the other side of this experience?
We're here to let go of the need to compare and just settle within ourselves so what is it that you feel what is it that you would like to feel on the other side just so we have a very clear goal for this moment together.
Brilliant so can I ask you what or who is it that you're comparing yourself against?
So before this meditation before you decided to do this meditation who or what was it that you're comparing yourself against?
And be as honest as you can because I can't hear you nobody really can at the moment.
And so what is it that you see in this person or this influence that you aspire to have yourself?
What is it in them that you see?
And can you feel excited to know that you have something to work towards to have this aspiration to have this goal be boring without that right?
So can you feel excited to know that you have something to work towards you have some progress to make?
Maybe.
And can you also let it be exciting to know that for you to be able to see this quality in someone else you must have it in yourself?
If all we see is ourselves in the world when we look out into the world we don't see the world we see ourselves in the world our perceptions our filters our own internal monologue is what guides our experience and so if you see this in somebody else does it not mean that you have it within yourself?
And maybe with a little more time and focused attention on developing this quality you can bring it to the surface a little bit more.
Is that not possible?
So without these outside influences who push us and mirror back to us what it's actually already deep down we would rarely be prepared to grow in certain ways.
So with your mental voice just repeat to yourself three times that you already have what it is you thought you didn't.
Just repeat three times to yourself that I already have what it is I thought I didn't.
And when you're done just take a deep breath in and a deep exhale just letting that sink in and then noticing what is it like to actually feel this within your body to feel that you already had what it is that you thought you didn't.
Isn't it astounding?
And now take your breath right down to the base of your spine and just take three breaths here and then in your mind's eye just let the color red a nice bright vibrant red come up and flood your vision.
Imagining a red orb filling up the base of your spine you can visualize you see this red color vibrantly shining from the base of your spine as you breathe deeply down as low as you can.
And while visualizing this red and breathing deeply just repeat to yourself that I am grounded in myself embodying my capabilities and inspired by those around me.
I am grounded in myself embodying my full capabilities and inspired by those around me.
Just repeat this to yourself a couple of times as you breathe deeply and just see the color red.
Brilliant.
So when you're ready to slowly bring movement back to your body starting at your fingers your toes your wrists your shoulders your elbows and then just slowly blink open your eyes and welcome back to this world.
So you may feel more empowered now.
It may feel like you do have what it is that you thought you didn't.
Maybe you feel inspired to move forward with more conviction and clarity.
And remember that if you see it in others you must have it in yourself and just let each of these experience be a mirror for you to remind you that oh yeah I do value those capabilities.
They're within me I just need to put more time and more energy towards cultivating them because they're there they just need a bit of nutrients to help them cultivate.
So here's to you moving forward with more clarity more graciousness and more passion in your work and I'll see you on one of the other meditations in the toolkit.
I'm Al from Realize Flow and look forward to seeing you again.
Much love and enjoy the senses.
