Hello and welcome meditators to this choose again meditation.
You know,
There are many times in our lives that when we just don't feel the way we want to feel.
You may have had an argument with a loved one in which the residual negative feelings linger on for days.
Or maybe you wake up late for work and you're filled with the stress and anxiety.
Or maybe you just simply wake up on the wrong side of the bed for whatever reason.
When we find ourselves in this negative place,
It can sometimes be easy for those thoughts and feelings to spiral out of control.
This meditation is all about interrupting that spiral.
So this meditation is great to use if and when you find yourself in that negative place and just can't seem to get out of it.
The choose again method is something that I first learned from Gabrielle Bernstein,
The author of The Super Attractor.
And over the years of using this method myself,
I've created my own little spin on this technique for shifting out of that negativity and intentionally choosing a different outcome.
And that's what we will be practicing together today.
So starting here by finding a nice comfortable seat,
Whatever that looks like for you.
Feel free to practice this meditation sitting or lying down.
And as you find your way into this place,
Start to notice where you're at in space.
Feeling into the sensations of the physical body.
Scanning the body for those places where you might be feeling a little tense.
So from the very top of the head all the way down to the toes,
Scanning to see where you're holding on to any tightness,
Any tension.
And with each exhale here,
Allowing those places to release and relax.
Let's take a couple breaths here together.
Exhaling out the breath wherever you're at.
And taking a nice big inhale through the nose,
Filling up the lungs.
And exhale,
Letting it go,
Relaxing into your seat.
Two more times.
Inhale,
Big breath in,
Feeling the life and the prana inside the body.
And exhale,
Let it go,
Relaxing even more this time.
One more time here together,
Breathing in.
And exhale,
Breathing out.
And from this grounded,
Centered place,
Taking the next moment or two to reflect on what triggered this negative mood or mindset.
Was it something that you thought?
Was it something that you were doing?
Was it something someone said?
What happened to get you to this place?
This isn't about pointing fingers or blaming anyone.
This is about bringing some gentle awareness to what triggered this feeling or this mindset or this mood.
And now starting to notice the exact feeling,
The exact emotion that this experience has triggered.
Don't worry,
We won't be here for long.
And once you start to notice or can identify the exact emotion or feeling,
Start to notice where you might be feeling this in your body.
Maybe you feel it right between the eyebrows.
Maybe you're holding it in your jaw.
Maybe you feel tight in your chest or in your belly.
And if it feels comfortable and it's available to you,
Feel free to place your hands on that place where you're feeling the sensation,
The feeling or the emotion the most.
And starting to give yourself some self-compassion,
Some love.
Bringing some warmth to this place.
Bringing some nurturing back to this place where you're feeling that negativity.
Offering this emotion,
This feeling,
Some kindness,
Some compassion.
And from this kind,
Compassionate place,
We're going to intentionally step forward into empowerment.
And we're going to choose our next thought and our next feeling.
What thought would serve me the most right now?
What would I tell someone I loved dearly who is experiencing this emotion?
What feeling would I love to embody right now in this moment?
What feeling or emotion would I love to step into right now?
And starting to notice how it feels to give yourself this opportunity to choose a new thought,
To choose a new emotion.
Realizing how these two things can serve you moving forward.
And taking a nice,
Big,
Deep breath in right here,
Breathing in through the nose.
And exhale to let it go.
And I encourage you to use this method throughout the rest of your day.
If that negativity starts to bubble up once again,
Choose that new thought.
Choose that new feeling.
And do it again and again and again.
And by doing so,
You will start to feel exactly how it is that you want to feel.
Thank you so much for being here and meditating with me today.
Namaste.
