Hi and welcome to today's meditation on releasing negative thoughts.
Let's begin by getting into a comfortable position.
Sitting upright with a tall spine,
The breath flowing freely.
If it feels good for you,
You can gently close your eyes and draw your attention to the breath now.
Now together,
Let's take a deep breath in.
Take the deepest breath you've taken all day and slowly exhale when you are ready.
That's it.
Let's do that one more time.
Take a deep inhale through the nose and slowly exhale when you are ready.
Now as you settle into this practice,
Allow your breath to be natural.
Just let it be,
Without wanting to change or control anything.
Begin to notice certain aspects in the air.
Do you recognize a certain sweet smell in the air you breathe in?
Or maybe you've just opened up a window and maybe the air you're breathing in feels particularly fresh.
Let it fill your nostrils,
Your throat,
Your lungs.
Let this air that you breathe stand for every good thought and for every nice thing that you have experienced.
With each breath,
I want you to identify one positive thing in your life.
It doesn't need to be anything big,
Perhaps an uplifting song you've recently heard,
Or the nice comforting shades on your bed,
A warm shower,
A fragrant cup of coffee or tea in the morning.
Just pick one good thing for every breath you take.
Now let's do this together.
Inhaling a positive thought,
Hold it at the top of your lungs and then let it go out slowly.
Good.
Now for each exhale,
I want you to identify one thing that is making you suffer.
It can be something small or significant.
Pick a negative thought or a suffering for each breath that you let out.
Visualize that thought leaving your body along with the air that you are exhaling.
Watch it escape from your lungs,
From your throat,
And then push it out your mouth.
Great.
Now let's do this together.
Inhaling a positive thought,
Hold it at the top and exhale a negative thought or suffering.
That's it.
Good job.
Now breathe in another good thing.
Feeling positive,
Holding it in your heart and exhale a negative thought or a suffering.
Breathe it out.
Now I'm going to leave you here for a few moments.
As you continue the cycle of breathing in and breathing out.
All right.
I hope this breathing exercise helped you to release some negative thoughts.
And as we're coming to the end of this practice,
I want you to think of three things that are positive in your life right now.
I want you to think of the things that you are grateful for.
Because funnily enough,
We cannot feel two emotions at the same time.
So when you feel a positive emotion,
You can't feel a negative one at the same time.
So as you think of these positive things to be grateful for,
I want you to really feel that in your heart and give those feelings a color.
I like imagining a golden shimmering light and I visualize this beaming in my heart.
And as I continue to breathe naturally,
This shimmering light goes through my body.
It expands and expands,
Illuminating my entire body,
Radiating all around me,
Making me feel all warm and fuzzy.
As we come to the end of this practice,
I want you to take these positive feelings with you throughout your day and perhaps you would like to spread it to someone who needs it.
Now gently bring your awareness back to your fingers,
Becoming aware of the room you are in.
And when you are ready,
Gently open your eyes.
Thank you for listening.
I hope you enjoy today's guided meditation practice.
Have a wonderful day.
