Hello and welcome to a guided meditation on dealing with stresses in your life.
I'm Adam and I'll be taking you on a trip inwards where you'll discover not only the root of your current troubles but also how to deal with them.
If you've arrived and listening to me from a hard day at work or a demanding journey or other troubling circumstances you've chosen the perfect remedy to help you feel at peace with yourself and the world.
Being mentally or emotionally overstressed is symptomatic of a pattern of thoughts and behaviors that don't align themselves with the way things really are.
You may have a particular desire to change the world around or inside you yet you meet a great resistance because guess what?
Things won't change by force no matter how much you try to make them.
So let's focus instead on what you can do to make yourself feel better.
Firstly remove any possible disturbances like finding a quiet private space,
Turning your phone off so that you can concentrate on this meditation for the next 20 minutes.
Sit down in a comfortable position on a chair or cross-legged on the floor maybe.
Make sure that your back is supported and upright.
You may need to sit on a cushion to raise the level of your hips above your knees to do this.
When you're ready let's begin by feeling the flow of your breath and just the natural breath.
No need to force or change it.
Simply feel and watch what the breath does as you breathe.
Ideally you breathe through your nose or you can breathe through your mouth if it is more comfortable for you.
Simply watch the inhale as it flows through the nose down into the lungs and the exhale as the air flows back out of the lungs out through the nose.
Notice any sensations of tightness or tension that you carry with you in your body.
Maybe tightness in the shoulders or jaw,
Clenching in your buttocks.
Use the exhales to let those habits go.
Notice if you have any need to control the breath as you watch it.
Any resistance that rises within you.
On the exhale let the resistance go.
Simply allow the breath to breathe by itself.
Full awareness in the natural spontaneous flowing breath.
Now start to breathe a little deeper than normal and with it bring your awareness to the area of your belly.
Breathing just slightly deeper than normal.
Watch your belly expand as you breathe in.
Notice the sensations of your belly falling back towards your spine.
Still no resistance or forcing.
Just awareness of your belly breathing.
Awareness of what is going on in your body.
Raise your awareness of the sensations within your body as you breathe.
Notice what rises and expands on the inhale.
What falls and deflates on the exhale.
Never ending continuous flow of energy and life.
Total awareness of the breath.
Expansion on the inhale.
Letting go on the exhale.
Thoughts come to disturb you from time to time as they will.
Allow them to come and go but always return to the awareness of your breathing.
Letting go on the exhale.
Letting go on the exhale.
Now we begin a process of reflection.
Continuing to breathe deeply.
Reflect back on your day to what brought you here to the present moment.
Tracking backwards in time,
Picture the events that led you to your reasons for being here.
Taking as much time as you need to picture each event in your mind as vividly as possible.
Picture the people,
Places,
Any words spoken that were involved.
As you picture those events,
Become aware of any emotions or sensations that arise within you.
Continue to breathe deeply.
Reflect back on your day to what brought you here to the present moment.
The emotions and sensations that arise within you are not you.
They are merely reactions to a particular event.
You can choose to let them go,
Letting these reactions go if you want to.
Let them go as you breathe deeply.
No need to hold on to them.
As these reactions appear,
Feel them.
Breathe them in.
When you are ready,
Exhale to let them go.
Breathe in.
Breathe out.
Breathe in.
Breathe out.
Now let go of the pictures in your mind and come back to your breathing.
Awareness on the breath.
The thoughts,
Emotions and sensations within you change as much as the events from the outside world.
Those events that cause you stress.
The truth is you cannot control those events.
Let go of the need to control them.
You cannot control the people involved.
Let go of the need to change them.
Continue to breathe.
The full awareness of breathing.
There is a part of you that is always constant,
Always present,
Never changing.
A part of you that is pure,
Peace.
Allow your awareness to drift inwards.
To a place that is more subtle than skin,
Bone or muscle.
To a place that is more stable than your thoughts or emotions.
This place houses your truth.
Aim down at the existence of your being.
Your true nature lies.
The truth of who you really are.
Allow your awareness to rest here.
In this subtle,
Infinite,
Maybe dark space.
A warm,
Friendly darkness.
If any thoughts take your awareness away from this place,
Simply watch them.
Accept them.
Allow them to drift away like clouds drift away in the sky.
And come back to the house of your truth.
Allow your awareness to rest in this place for some time.
Come on in.
You You You You You You You You You You You You
