Welcome to the Reframe Meditation.
Go ahead and get comfortable and close your eyes.
Take a deep breath in to center yourself,
Breathing in through the nose and out through the mouth.
Let's do a few more like that,
Exhaling away anything you don't need to take with you on this inward journey.
Breathing in,
Letting go.
One more.
Deep breath in,
Let go.
And then when you're ready,
Allowing the breath to flow in and out of your nose.
I want you to imagine a situation now that you would like to reframe.
A situation that would be helpful for you to consider in a different way.
So right in front of you,
Imagine that you have a large whiteboard that you can write on.
Up on that whiteboard now,
In the middle of a circle,
I want you to write the situation that's weighing on your mind right now.
Just imagining that.
And from that circle,
Create as many lines as you need to list all of the words that's connected to that situation that's weighing on your mind.
Whatever feels heavy,
However this situation is bothering you,
There's no right and wrong.
Write the first words that comes to mind,
Just imagining writing those on that whiteboard.
It can be words or a whole sentence.
It can be one word,
Many words.
It can be sentences.
There's no right and wrong.
Just whatever it is to you.
It's like a brain dump.
Creating space between you and the situation.
Creating space.
And when you're done,
Stand back from the whiteboard and just observe those words.
And you can notice if there's any other situations in your life where you felt similar.
And you can consider whether there are other situations in your life where you have felt in a similar way.
If so,
You can write down the words that you feel are similar to yours.
And you can put that in the middle of that circle too.
Just observing and noticing.
Is there something here that you are meant to learn or understand in a new way?
Just observing and inquiring within.
Would you like to feel differently around the situation?
If so,
Clear that whiteboard and reframe the situation.
After you've cleared the screen in your mind and the whiteboard that you are looking at,
Put another circle on the whiteboard in the middle of the whiteboard.
Inside,
Put the same situation but this time as you draw the lines around it.
Write how you would ideally feel in this situation.
Sometimes it can be words like I want to feel confident or comfortable.
I want to be able to speak my truth.
These are just examples.
Create your words,
Your sentences.
For your ideal situation,
How you would like to react and respond in situations like this,
Take your time.
I'll go quiet now and leave you for a few minutes to take this time to create the ideal situation for yourself in this scenario.
How is that situation feeling now that you've reframed it?
I want you to really embrace those words that you've written down now.
I want you to imagine feeling like that and responding from that place in this situation or other situations alike.
What is the one thing that you need?
What is the one thing that you need to adjust within yourself to be able to do that?
Is it to believe in yourself more?
To remember your own worthiness or enoughness or confidence?
Take a moment here to just listen and notice.
And know that you have whatever you need within yourself.
When you take the time to recognize it like right now.
Now.
Whatever it is that you felt that you need more of,
Reassure yourself about that right now.
If it's confidence,
Reassure yourself,
I have the confidence to do this.
I have the worthiness to do this.
Just in your own time now.
Whatever it is for you,
Reassure yourself.
Be your own cheerleader right now.
Give yourself that confidence boost here.
Let yourself know that you have what it takes to do this in this way.
Imagining this outcome for yourself.
And then when you're ready.
You can go ahead.
And take a deep breath in sealing this practice and coming back to the space you're in and opening your eyes.
Thank you for allowing me to guide you today.
