Today,
We're going to do a brief meditation on jealousy.
So jealousy is a complex emotion.
We are going to approach it with a visualization exercise.
So to begin,
Just please find a comfortable seat.
Ideally,
Your spine is straight and tall.
You may want to rock side to side,
Front and back,
Finding that optimal center.
Close your eyes gently.
Roll your shoulders back a few times,
Releasing any tension.
Begin to slow and deepen your breath,
Settling into your body,
Into this space and this time.
Now allow your breath to reach all the way down to the navel point.
The belly expands gently and with the exhale,
The navel comes in toward the spine.
Nice and soft,
Deep breath.
Allow yourself this moment to connect with the breath,
To connect to the core,
Your center,
Your strength.
On the next exhale,
Just release and allow the breath to go to its normal cadence.
Sit for a moment in your natural rhythm and bring your mind to whatever it is that makes you jealous.
Bring any jealousy or envy to mind without judgment,
Without guilt or shame.
Just bring it to the forefront of your mind with total objectivity,
Total honesty.
You may be jealous of a certain lifestyle,
A particular person,
A confidence or attribute or appearance.
You may be jealous of those with larger circles of friends or different families or more resources.
Just be honest.
Allow whatever comes up to come up.
It may just be material items that trigger your jealousy or envy.
Using the strength of the core,
Trust that you can bring this to mind,
That you have the strength to look at it squarely.
Now,
Continuing to breathe slow and deep,
I invite you to imagine that you have whatever it is that you want.
Imagine the thing,
The feeling,
The item that you truly want,
That you see another person with or that you worry someone may take from you is totally safe and totally yours.
Imagine it is completely yours,
Just sitting with this visualization,
That you have what it is that you want.
The feeling that comes up may be a sense of security and safety,
For some of us it's a sense of recognition,
Of being heard and seen,
Being loved,
Feeling loved.
Maybe it's a feeling of confidence and freedom,
Of self-love and self-esteem.
Just sit in this feeling.
Sit in the abundance.
Sit in the knowing.
Whatever it is,
A sense of security,
Belonging,
Pinpoint this emotion and pinpoint the emotion beneath the emotion.
Imagine yourself with whatever it is completely,
Feeling secure,
Feeling confident,
Feeling abundant.
There is a version of you that exists that has all that you desire,
That has no reason to feel envy or jealousy.
Sit with that version of yourself now.
As you envision what it is that you want,
Begin to peel away,
Almost as though there is a film on this image and you are peeling the film off.
Now look even one layer deeper,
Exploring your memories,
Finding a time when you felt this emotion,
This sense of having enough,
Even if it was just for a moment.
If you believe you will gain happiness,
If you have what someone else has,
Then bring up a memory of being happy.
If you believe that you will have security,
If you have enough money in the bank,
Then bring up a time when you felt secure.
If you believe you will be recognized if only you have so many followers on social media,
Then bring up a time in your past in which you truly felt heard and seen.
Allow this memory to come consciously or subconsciously and breathe into it,
Breathe into the image.
Notice how it felt,
The emotion of having what it is you covet now in the past,
Just the emotion.
Embed the memory of that emotion in your body,
Breathe into it,
Dedicate fully to this experience of feeling what you felt that day,
That moment.
Now allow this image to fade away and bring to mind the emotion itself,
Whatever it is that you desire to feel,
Feel it now,
Without any visualization,
Without anything extra.
Just imagine you're breathing it in,
You're breathing in this ability to feel secure,
Confident,
To feel enough,
To feel abundant.
And as you exhale,
You're releasing any need to assign anything,
Anyone,
Or any contingency to this feeling.
Breathe in and summon it,
Breathe out and release.
Continue on like this,
Releasing any need for anything external to provide you what you can create within your own mind and body.
Continuing to breathe,
Using the breath as a tool of self-empowerment.
Magnify this emotion,
This sense of contentment,
Allow it to permeate throughout the body.
Now,
Once again,
Focus on the navel point and target your breath there.
Inhaling deeply,
Exhaling completely,
Feeling that core energy,
Your center of strength.
Feel your personal power,
Your locus of control,
Your ability to decide how you feel.
Now,
Inhale deep,
Deep,
Deep,
And exhale through the mouth gently.
Two more times,
Inhale deep,
And exhale.
Last time,
Inhale really deep,
Fill the body,
And exhale.
Gently roll your shoulders back,
Blink your eyes open,
Take in the light of the room.
Allow a gentle smile to cross your face,
A smile of knowing that you have this ability to summon what you feel.
Within you,
I wish you all good things.
Thank you for meditating with me today.
