Welcome to this guided practice to help you release negative thinking.
You can sit for this practice or if you prefer to lie down,
Please feel free to do that.
If you'd like,
Close your eyes and take these first few moments to just settle into your body and adjust or shift your body as needed so that you feel comfortable.
Your body is at ease and able to begin relaxing.
Turning your attention inward and seeking out your breath and just beginning to sense how the inhalation is flowing into your body,
Creating a little bit of expansion inside of you and then noticing your exhalation as it flows out of the body,
Creating an opportunity for relaxation,
For release.
And just stay with this simplicity of your breath for a few moments,
Beginning to attune to this life-giving force and how it's flowing to you and through you and out of you in this moment.
And you may have come to this practice because you're in a negative state of mind.
Maybe you're ruminating on something,
Can't stop thinking about something that's actually bringing you down,
Thoughts that are triggering a negative emotional response within you.
And you're ready to shift out of that spin,
Out of that negative state of mind.
And to begin this shifting,
This process of transformation inside of you,
We first want to just embrace,
Acknowledge,
Accept exactly where we're at in this moment.
So be with your negative state of mind.
Let yourself have those thoughts.
Think those thoughts or even say what it is that you're thinking out loud.
And again,
Notice your breath as you give permission for this negativity to be here with you in this moment.
Feel the breath flow in.
Feel the breath flow out.
And sinking into sensation.
So as you embrace this negative state of mind,
Let yourself drop beneath this level of thinking into physical sensation.
What are you sensing in your body as these thoughts are taking place within your mind?
Maybe you notice tension in your jaw or a gripping between the eyebrows.
Maybe your gut is clenching or your heart feels closed off or tight.
And as you bring awareness to these physical sensations occurring in your body right now,
Take a breath in.
And as you breathe out,
Invite a little bit of softness into your entire body.
Imagining this softness in your body being a place,
A soft place for the mind to land and for even these negative thoughts to land and be held and cradled in softness and tenderness and sensitivity.
And moving from physical sensation to emotion and just observe yourself emotionally right now.
What emotions are here with you?
Can you name them?
Can you feel them flowing inside of you?
And can you really invite them in and allow them to be here fully?
Even if these emotions are uncomfortable,
Even if you don't like how they feel,
Can you still allow them to be here?
Can you still give them permission to be here with you?
And then just take a breath and inhale deeply,
Letting your body fill with that breath.
And as you breathe out,
Softening a bit more through your entire body.
And we're going to invite in a shift.
We're going to invite in some positivity now into the mind,
Into the body,
And into our emotional vessel.
So I want you to come up with a simple positive thought.
This can be in the form of an affirmation.
It could be the thought,
My mind is at ease.
My mind is peaceful.
I am joyful within.
Choose one of those examples or come up with your own affirmation.
That reflects how you would like to feel in this moment and moving forward into the rest of your day.
We are capable of holding many different experiences all at once,
Many different sensations,
Different thoughts,
Different emotions all at once.
So even if your negative state of mind is still active,
At the same time,
You can invoke a positive state of mind.
This positive state of mind can exist right alongside the negative,
Or you may choose to attune more fully to the positive state of mind and allow it to grow within your awareness.
So again,
Take a breath in,
Nice and deeply,
Breathing out completely,
And just say silently to yourself your affirmation,
Or even state it out loud.
Affirmation these words being like beams of light radiating into your mind as an option,
As a choice.
Repeating your affirmation again and letting it sink into your body as an option,
As a choice for yourselves to choose.
One more time repeating this affirmation to yourself as if you're speaking it directly to your emotional body,
Giving your emotional body an opportunity to embrace this affirmation and the feeling that it carries with it.
And then just simply bring your awareness back to your breath,
And as you breathe in slowly through your nose,
Receive this inhalation,
And as you breathe out slowly through your nose,
Allow yourself to let go of anything that you're ready to release,
Anything that's no longer serving you,
Any old energy that's waiting you down.
Breathing in slowly,
Life giving energy,
And breathing out slowly any heaviness,
Any negativity.
You're gonna repeat this five more times on your own,
Just nice and slow,
Breathing in,
Breathing out,
Letting go.
And then allow your awareness to span out to your entire body,
To your mind,
To your heart,
And notice how you're feeling.
Maybe you have shifted fully into a positive state of mind,
But remember even if you still feel a bit negative in your thoughts,
In your mind,
That right alongside that negativity,
Positivity can exist.
And we can choose to go back and forth,
We can choose to hold both within our awareness,
And when we feel able to and ready,
We might choose to fully step into a positive state of mind.
Let's take one last deep breath in.
As you exhale,
Sigh it out through an open mouth.
May you embrace your humanness with ease.
May you allow your mind to ebb and flow as it's created to do.
And may you remember the choice that you have in any given moment to choose something positive,
To seek out a positive thought or emotion or sensation within.
Have a beautiful rest of your day.
