Hello there.
If you've clicked on this meditation,
I can only assume that you're experiencing urges to self-harm.
Self-harm can manifest in many different ways.
Know that your specific urge is real and it is valid.
Thank you for taking this step towards healing by choosing a meditation rather than acting on those urges.
I'm going to walk you through a few sequences that I think might help.
We will use breathwork,
Body techniques,
And affirmations to help quell this urge you're feeling.
Make the commitment that you will stick with me for the whole practice.
Find a comfortable position,
Whether that's seated,
Lying down,
Or even standing or moving.
Anything goes here.
The first thing we're going to do is connect to our breath.
When I'm in times of distress,
I often find that my breath is out of control,
Rapid,
Shallow,
And so on.
By connecting our breath to our mind,
We can start to calm ourselves.
We're going to do a box breath today.
What that means is you'll breathe in for four counts,
Hold in for four counts,
Breathe out for four counts,
Then hold out for four counts.
We'll work our way up to this.
Follow my voice.
Start by exhaling all of the air from your body forcefully.
Now breathe in two,
Three,
Four,
And out two,
Three,
Four,
In two,
Three,
Four,
And out two,
Three,
Four,
In two,
Three,
Four,
Out two,
Three,
Four,
In two,
Three,
Four,
Hold two,
Three,
Four,
Out two,
Three,
Four,
In two,
Three,
Four,
Hold two,
Three,
Four,
In two,
Three,
Four,
Hold two,
Three,
Four,
Out two,
Three,
Four.
Breathe in two,
Hold,
Two,
Three,
Four.
Out,
Two,
Three,
Four.
Now hold,
Two,
Three,
Four.
In,
Two,
Three,
Four.
Hold,
Two,
Three,
Four.
Out,
Two,
Three,
Four.
Hold,
Two,
Three,
Four.
In,
Two,
Three,
Four.
Hold,
Two,
Three,
Four.
Out,
Two,
Three,
Four.
Hold,
Two,
Three,
Four.
Continue this breath for a few more moments,
Allowing yourself to be absorbed by the inhale and exhale.
.
On your next exhale,
Release the count and allow your breath to come naturally.
Let's practice an affirmation now.
I will give one affirmation as an example,
But you can also create your own.
When creating your own,
Remember that you want to use positive words and phrases.
This means that you don't want to meditate on a thought that encourages your negative spiral.
It also means that instead of saying something like,
I will not self-harm,
You want to say something like,
I will overcome this urge.
That's the affirmation we're going to use today if you're following along with me.
On your inhale,
Repeat the mantra,
I will overcome this urge,
And on the exhale,
Actively release any negative energy that's bottled up inside.
I will overcome this urge.
I will overcome this urge.
I will overcome this urge.
Continue meditating on this mantra for a few more moments.
I will overcome this urge.
I will overcome this urge.
I will overcome this urge.
When you're ready,
Release the mantra.
Next up is a body technique called progressive muscle relaxation.
It will be helpful to be seated or lying down for this exercise if possible.
Follow my voice.
First,
Clench your toes.
Now release all the tension that you just built up to find more relaxation in your toes.
Now flex your feet back to activate your calves.
And release.
Clench your quads or your thighs.
And release.
Engage your stomach and lower back.
And release.
Tighten your shoulders.
And release.
Flex your upper arms.
And release.
Squeeze your fingers tight.
And release.
Finally,
Scrunch your face up tight,
Tight,
Tight.
Eyes,
Ears,
Mouth,
And nose.
And release.
The last step in this practice is going to incorporate some of the techniques we've just worked on.
We're going to repeat affirmations as we practice self-touch and breath.
First,
Run your palms up and down your legs and repeat the affirmation,
I am steady,
Three times as you inhale and exhale for four counts.
Maintain this count throughout this whole practice.
I am steady.
Next,
Take your palms to your stomach and repeat the affirmation,
I am alive,
Three times.
I am alive.
Now take your palms to your heart center and repeat the affirmation,
I send love to myself,
Three times.
I send love to myself.
Run your hands up and down your arms and repeat the affirmation,
I let go of what does not serve me,
Three times.
I let go of what does not serve me.
Take your fingers to your third eye,
The space between your eyebrows.
Finally,
Bring your palms to the crown of your head and repeat the affirmation,
I am clear and calm,
Three times.
I am clear and calm.
Release your hands to a comfortable place and let go of the breath count.
This concludes our practice for today.
If you're still feeling like you're in a time of duress,
You might want to listen again.
I hope this has helped you overcome any self-arm urges that you may have had.
Namaste.
