In this meditation,
We will explore the nature of mindsets.
There's no need to think too much about this.
Just notice the sensations that arise within you during this meditation.
Now begin with a comfortable sitting posture.
Nice straight spine,
Shoulders dropping down away from your ears,
Opening up your chest.
Allowing your eyes to gently close as you relax all of your facial muscles.
Allowing your breathing to be natural and easy.
Breathing in and out.
Becoming in your awareness now to your feet and toes,
Noticing the sensations there.
And allowing your awareness to gently extend to your ankles.
Becoming aware of the different sensations throughout your ankles,
Your feet,
Your toes.
Now allow your awareness to expand to your knees,
Feeling the sensations there.
Now allow your awareness to gently extend to your hips,
Allowing yourself to feel the sensations there.
Awareness expanding now to your lower abdomen as you feel the sensations.
Awareness expanding gently to the chest.
Now to the shoulders and the upper arms as you feel the sensations throughout your upper body.
Just allow your awareness to expand to your neck and throat,
Feeling the sensations there.
Gently allowing your awareness now to expand to your face,
Becoming fully aware of the sensations of your face.
Bringing your awareness now to the sensations that you feel throughout your body.
Allowing yourself to be fully aware of all sensations that might arise.
Noticing any strong emotions that you might be feeling.
Allowing your awareness to gently expand to those emotions,
Becoming aware of where those emotions reside in your body.
As you continue to sit in stillness,
Certain messages or mindsets that are going on in your life may come to mind.
Perhaps certain thoughts come up and you feel yourself thinking about them over and over again.
Pay attention to whether you feel the urge to change these thoughts,
Or if you feel the urge to hold on to certain thoughts,
Or judge yourself for having these thoughts.
Pay attention to whether there is a part of you that wants to change or get rid of any of these thoughts or emotions.
Also pay attention to whether there is a part of you that wants to hold on to these thoughts and emotions.
As you sit in silence,
Following the breath,
Notice how your mind and body perceive these messages and emotions.
Ask yourself,
Is this the best way to respond to these thoughts and feelings?
What could I do differently?
Now allow your awareness to expand to any memories that come to the forefront of your mind.
As you become aware of these memories,
Notice if you feel any resistance to them or any attachment to them.
Becoming aware of how you relate to and react to these memories from the past.
If you notice that a part of your mind is judging or resisting any of these memories,
Become aware of that part of you,
That voice,
That judging or resisting.
Asking yourself now,
Is this the best way to respond to these memories?
What could I do differently?
Keep breathing in and out,
Becoming aware of your breathing and letting go of any focus on thoughts or feelings or memories.
Just sitting in stillness now,
Allowing your mind to become free,
Allowing all thoughts and emotions to pass right through you,
Breathing in and out.
Allow yourself to bring your attention back now to your physical body.
Keep breathing in and out,
Becoming aware of your breathing and letting it flow easily and naturally.
Bringing your attention back now to the room that you're seated in.
Becoming aware of your surroundings by feeling your feet on the floor and perhaps gently noticing the sounds around you.
Now in your own time,
Open your eyes and return to the present moment.
Noticing what is here in this present moment by continuing to breathe in and out.
In a moment,
Notice what is here in this present moment.
Now in your own time,
Notice what is here in this present moment.
Now in your own time,
Notice what is here in this present moment.
