Welcome.
This meditation is for working with intrusive thoughts.
Intrusive thoughts are those words we ruminate over when we're stressed.
They could be thoughts that criticize ourselves.
They could be thoughts that catastrophize a situation.
For example,
If you get pulled into the boss's office,
The boss wants to talk to you and you think,
I'm getting fired or I'm failing at my job.
Or in a relationship,
If you have an argument,
That's it,
We're getting divorced or we're going to break up.
Or maybe there's that constant feeling in life that I'm letting everybody down.
So this is an exercise in quieting those thoughts,
Practicing a little self-compassion,
And finding a way to diffuse any emotions that go along with that thought.
So I invite you to get comfortable either lying down or seated and settle in for this next meditation.
We begin by closing our eyes and tuning inward.
Sometimes it's helpful to imagine that there's this bubble around you or this cocoon that's sheltering you from all the stresses of the world.
And inside everything is safe and warm.
And we begin to notice our breath,
Inhaling and exhaling through our nose,
Finding a nice gentle rhythm.
We might notice our chest rise and fall as we breathe.
And with each exhale,
Relaxing a little deeper.
So relaxing our face,
Our jaw,
Our neck,
Relaxing our arms and shoulders,
Relaxing our belly and low back,
And our hips down to our toes.
With each exhale,
Allow yourself to relax a little deeper.
Now there will be moments of silence.
In those moments,
When thoughts surface,
We acknowledge them without judging the thought or ourselves for having them.
So gently breathe in and breathe out.
Notice what's happening in your body.
Notice any physical sensations.
Breathe through any spaces where you feel physical tension and make any subtle adjustments to your posture as needed.
Notice if there are any emotions present.
You might note them as,
I'm feeling relaxed,
Or I'm feeling a little anxious.
Whatever it is,
Observe it with compassion and curiosity.
You might notice a mix of emotions.
Just observe how they're showing up for you and how they're affecting your body physically.
You might notice some thoughts popping into your head.
You might say to yourself,
I'm having a thought.
You might label it.
For example,
I'm planning.
I'm planning my to-do list.
I'm having a planning thought.
Or I'm having a disturbing thought.
It could be a fearful thought,
Or perhaps you're problem solving.
When you notice these thoughts,
Just allow them to float up without trying to judge them or change them.
So at this time,
I'm going to be quiet for a couple of minutes and I'd like you to spend time simply sitting with any physical sensations or emotions or thoughts.
Let those experiences float in and out as if you're observing them from a distance.
Know that you can stop this meditation at any time if you need to.
But if this is available to you,
Create the space for feeling whatever you need to feel,
Whatever thoughts are coming up.
And recognize,
I am having a thought,
But I am not my thoughts.
I am having an emotion and it's okay.
I can hold space for this emotion.
And I'll be quiet at this time.
Remember to show yourself compassion.
And if you're feeling an emotion or a physical sensation,
Like a tension somewhere in your body,
Ask yourself,
What do I need in this moment?
What is this feeling or emotion or sensation telling me?
And observing with compassion without trying to fix it.
As if you were nurturing this part of yourself as you would a small child.
Notice as you simply breathe in and breathe out.
As some of these thoughts and emotions may soften.
At this time,
I'd like you to take a moment and imagine you're breathing in and out through your heart space.
Breathing in that feeling of self-acceptance and self-compassion and nurturing.
And breathing out,
Allowing those hurt parts of yourself to heal.
If you're still noticing some thoughts coming to your mind,
At this time,
I'd like you to gently imagine they're turning into clouds and allow them to float off into the mist.
Or if it's easier,
Imagine that your thoughts are these little raindrops on a leaf and that leaf is floating away.
Clearing the intrusive thoughts to make space for those life-changing thoughts that serve you better.
Perhaps a new thought comes in.
It could simply be,
I'm doing my best.
I can do this.
Or I believe in myself.
I am safe.
I'm going to be quiet for another minute.
Notice what your heart is saying to you.
And at this time,
Relaxing those thoughts,
Allowing those emotions to settle,
Allowing your body to feel relaxed and at peace,
And guiding your awareness back to your breath.
And reminding yourself throughout the day to show yourself love and self-compassion.
I welcome you to open your eyes whenever you're ready.
Thank you for joining me.
