Hi,
My name is Carla Di Cretza and this is a finding yourself meditation.
We all have different parts of us that want to express an opinion,
They want to be acknowledged.
Sometimes these parts of us can be helpful but sometimes they can be really unhelpful,
Causing us worry and causing us pain.
Through this meditation we'll be acknowledging these parts and this will allow us to create a little bit of clarity so that we can find our true selves amongst all of the chatter within.
So when you're ready,
Closing down the eyes,
Ensuring that you're in a comfortable position,
Preferably sitting up,
We'll take a deep breath in here,
Feel all the way up from the pelvis right up to the crown of your head and let's exhale out the mouth,
Two more like this,
Deep nourishing breath in and a cleansing breath out,
One more full breath,
Just at your own pace,
Letting anything go that's not serving you right now.
Okay and from here just bring in your attention to your breath,
Noticing the cool air moving through your nostrils as you breathe in and the warm air exiting your nostrils as you breathe out.
Can you start to make these inhales and your exhales a little bit longer,
Really starting to feel the belly up,
Feel the lungs up,
Feeling that expansion on the breath in and then feeling yourself ground down as you breathe out.
And now from here take your awareness to any thoughts or feelings that are showing up right now.
So this might be a thought that's feeling really restrictive,
It's not serving you,
It might be one that shows up every day,
Or just one that has come into your mind today,
Could be a thought of worry,
Comparison,
Judgment,
Whatever this thought is,
Can you bring it forward to your mind's eye.
Now can you give this thought a shape,
It could be a circle or a square,
Could even be a cloud and now give this thought a color,
Maybe a gray or a dark blue,
Whatever resonates for you.
So now this thought is almost like an object in front of you here and can you now say to this thought,
I acknowledge you,
I am aware that you're here,
However I need some clarity and I need some space right now.
And can you place this shape and this color that you've created into a room and say to this thought,
I need to place you here right now so I can have more clarity.
And now place your thought inside this room and close the door,
Okay and we'll come back to yourself now,
Bringing your awareness back towards your breath,
You might like to place one hand on your heart,
One hand on your belly,
Notice any changes of any sensations through the body,
You might feel a little more spacious,
A little more clear,
A little more in touch with yourself,
Just breathing here,
Nothing to do,
Nowhere to be,
Noticing a breath traveling up and down the spine and whenever you're ready,
You can slowly start to open up your eyes and we'll take a deep breath in here and a full breath out and this is the end of your meditation and thank you very much.
