This meditation is designed to help you unhook from troubling storylines,
To create space for a sense of ease,
For new ideas,
New solutions,
New ways of seeing things to emerge.
Begin by adopting a comfortable,
Alert posture,
Maybe sitting up straight,
Your shoulders relaxed,
The crown of your head facing the sky,
Or perhaps you're lying down.
Now begin to take some conscious breaths to centre your attention.
And now I'll invite you to bring to mind something that has been challenging.
It might be a relationship disagreement,
A stressful task,
Perhaps something that you're feeling anxious about.
As you hold this in mind,
Notice the immediate thoughts that arise.
So just observing without getting tangled up,
Just noticing what are the automatic thoughts that come into my awareness in relation to this thing.
Next I'll invite you to notice the emotions that have become stirred up within you.
Again not judging,
Not getting tangled up,
Simply observing.
Now notice how you feel physically.
So how are those emotions showing up in your body?
And as you bring your awareness to these thoughts,
These emotions,
These physical sensations attached to your challenge,
I invite you to recognise that these are automatic ways of thinking,
Of feeling,
Of perceiving.
These are habits of the mind rather than things or facts.
Notice how it feels to recognise this and also notice any resistance around this recognition.
Now see if you can gently let go of these thoughts,
These emotions,
These feelings,
If only for a few moments and simply be with the situation,
The challenge.
So observing it,
Witnessing it,
Allowing it from a neutral space.
Notice how it feels to let go of judgment,
To let go of narratives.
Notice how it feels to have no fixed opinion in relation to this challenge.
Notice how it feels to be open,
To be curious.
Notice how it feels to be available to new ideas,
If only for a moment.
And in this openness,
In this space,
How do your thoughts change?
How do your emotions change?
How might the situation itself change?
So there's no need to force anything to happen here.
Be with whatever emerges or doesn't.
And as you consider this,
Consider what changes when you allow things to be,
When you let go of judgments.
See if you can breathe in a sense of lightness,
Breathe in a sense of openness,
Breathe in freedom.
So sensing the freedom in letting go of what you thought you knew and instead looking at what is here with fresh eyes.
So we end with the releasing of the situation,
Coming fully back into your body,
Noticing what's here in your experience as we close the practice.
Breathing in,
Breathing out and slowly opening your eyes,
Sensing the freedom in letting go of what you thought you knew and instead looking at what is here with fresh eyes.
