Break Bad Habits With Meditation (A 21-Day Challenge)

Letting go of habits that don’t serve you and developing the right habit is at the heart of any effort to grow or transform your life. Whether you want to stop binge eating, smoking, drinking alcohol, wasting time online, emotional shopping, or swearing, whatever! This visualized meditation with Denzil is a journey to help you let go of the bad habit and put in place a new one effectively in 21 days.

Transcript

Hello and welcome to this Insight Timer recording.

My meditation today is on letting go of a habit that does not do your body or your soul good.

It is not good,

Not of benefit and instead replacing it with a habit that you love,

That you dream of,

That you look forward to.

We'll go on a journey,

A journey from the comfort of your home,

From the place that you like best,

From your nest,

Your cocoon.

We will go to a water body.

We will carry this habit with us and immerse it in the water and return and embrace the new habit.

This will be our meditative journey,

Our reflective journey for today.

So let's just settle down.

You can do this outdoors as well,

Preferably near a water body like a lake or a pond or a stream or a river or the sea depending on where you live.

But you just need to settle down in a quiet place,

A place that you are comfortable with,

A place that you go to and you'd like to be alone.

Just settle down,

Keep your back straight.

You can sit cross-legged on the floor if you can or on a mat or you can sit on a chair or a bench,

Whatever you're comfortable with.

Just keep the back straight.

That's important.

And let's just breathe in deeply a few times just to get into the flow,

Just to stay with this beautiful moment that we're going to be part of,

Part of our lives,

Of giving up something that is very dear to us,

A habit,

Though it might not do us service,

It might be called bad and we know it in our heart of hearts.

We know it in our soul,

But yet we go ahead with it.

Let's today bring this relationship to a close.

I would like you to practice this meditation for 21 days.

That's a good time.

So let's just settle in and breathe in nice and deeply and slowly and gently exhale.

And as you exhale,

Take out all the oxygen and all the air from your body.

So push your abdomen back towards your spine and breathe in again,

Nice and deeply and slowly and gently exhale.

And inhale nice and deeply and slowly and gently exhale completely.

And now just settle in for this meditation.

You're in a comfortable place.

I want you to in between your eyebrows,

Bring your focus there.

Focus your eyes,

Your closed eyes in between your eyebrows while you're breathing.

Breathe in nice and deep.

And now let's begin our journey.

You are entering your home.

It's a big day.

Sun is shining outside.

It's nice and bright.

And you're entering your home.

You walk up to your room,

To your space,

To where you like to be.

And you pick up a backpack,

Your favorite backpack.

Empty out everything in it.

There's a lovely aroma where you are.

Get to feel that aroma,

The aroma of comfort of where you live,

Of where you are.

Feel that aroma.

Feel those beautiful scents.

Feel the comfort of being there.

And then you sit for a moment on your bed or a chair,

Wherever you sit when you're comfortable and happy and in your space,

In the zone.

Sit there and bring to mind this relationship you've had with this habit.

Where did it all begin?

How did it begin?

Did it begin because you needed to fill a space?

Did it begin because the rest of the world was doing it?

Did it begin out of anger or guilt or fear?

How did it begin?

Bring that to mind.

Watch how you feel about this habit.

How does this habit feel to you?

How does it physically feel?

How does it emotionally feel to you?

Sit down comfortably and bring that to mind.

And now slowly and gently get up.

Take that habit and embrace it.

You can physically embrace it if you want.

You can mentally embrace it if you want.

That choice is yours.

But embrace it.

Because letting go also means that you accept that habit completely.

That you feel no guilt or anger about it.

That you feel no fear of letting it go.

That its time is over.

And so you put that habit into your backpack.

Simply putting it there.

Holding it gently before you do.

Just feeling how it feels in that habit.

There's a certain nostalgia,

A certain sadness that may come over you.

Just come to term it.

Because at the end of the day,

It's for your own good.

And now you strap up your backpack and you're walking out of your home.

And you meet the person that you most love in this life.

Your partner,

Your friend,

Your mom or dad.

Somebody that you most love that's eternally happy for you.

You meet that person face to face.

You say good morning.

You smile.

And you tell him or her that today I'm going to let go of this habit.

I promise you to let go of this habit.

There's a smile that comes to her face or his face.

Happiness,

Relief,

Joy.

It floods that moment between you.

And there's such comfort in that moment that you're letting go of.

Feel that comfort.

That person may hug you because they've forever been telling you to let go of this habit.

But it doesn't do you good.

That if you let go of this habit,

You'll be a healthier person,

A better person,

A better soul.

You'll have learned how to let go.

You'll have learned how to deal with fear.

This habit doesn't do you service anymore.

And so you pick up your backpack and you begin to walk.

And it's a beautiful,

Sunshiny morning.

And you see the faces of friends smiling because the word is out that you're giving up this habit.

And one of them comes up to you and says,

We'll support you through this.

We'll be with you.

We'll help you.

Isn't that a beautiful moment?

Your support system is in place.

Everybody is happy.

It's a sunshiny day.

The flowers are smiling back at you.

And you're taking this walk to the water body near your home,

The sea,

The stream,

The river,

Whatever it might be.

And slowly as you keep walking,

You think of the days of this habit,

The memories of this habit.

Who shared this habit with you?

Who did you share it with?

How does it feel to be walking to let go?

And then you think of this habit and you see it in the distance and you see yourself five years from now.

And you see the kind of damage that this habit might have done.

You see what you've become,

How you are with this habit.

You can envision that right now.

And all of a sudden,

Fear comes over.

And maybe it's that fear that wants you to let go,

That propels you to let go.

So you say to that fear,

I'm letting go of this habit.

And you're walking on and you're thinking of the habit.

And you're thinking of this relationship you shared.

After all,

It is a relationship with this habit that you share.

It's moments in time that this habit is with you.

And sometimes you feel let down that this habit promised something to you.

It promised joy and maybe didn't deliver.

It promised satisfaction and maybe didn't deliver.

It promised an ego boost and maybe that was momentary.

And as you walk,

All those feelings come up.

Just let them come up.

And then you reach the water body.

You reach the place where you're about to let go of this habit.

And one last time you hug it.

One last time you feel it.

How does it feel?

You're a powerful soul today.

You're going to let go of this habit.

And there is promise because you're going to put a good habit in place.

And slowly you lower the bag.

You lower the backpack into the water.

Immerse it into the water.

And why water you'd ask me?

Because water is purified.

Water cleanses.

You're completely aware of this moment.

You're completely mindful that you are letting go of this habit.

Slowly you've immersed it.

You spend a moment watching that habit sink into the water in that backpack.

And now you've turned around and you're walking back to your home.

And you're feeling lighter.

There's no backpack.

There's no weight of that habit that bared you down.

That was with you for so long.

You're feeling powerful.

You are a powerful soul.

Rejoice in that moment.

And spend a moment with yourself rejoicing in the fact that you are a powerful soul.

And slowly you're walking back home.

It's a joyous moment.

You get home and you tell your loved ones that finally I have.

Let go of this habit.

And everybody in the room hugs you.

Your friends.

All your well-wishers are there with you this moment.

They're wishing you well.

And then you stand up in the middle of the room and announce,

I have a habit I'm going to put in place.

A new friend.

Something that gives me joy.

I like to paint.

Today I'm going to start painting.

I like to read.

Today I'm going to start reading.

I'd like to be a welder.

I'm going to start that process.

I'd like to build a home or an aeroplane.

Whatever it might be.

Something that gives you a lot of joy that you've been wanting to do for a very long time.

Bring that to mind.

And feel the joy.

Feel the happiness.

Feel the peace that comes over you.

Your soul is joyful and smiling.

Feel that smile.

This is your reward to yourself.

This is your gift to yourself.

Feel that gift,

Feel that joy.

Feel the lightness.

Just stay with it right now.

And pat yourself on the back.

You are a soul of strong will.

You are a soul of motivation.

You are a powerful soul.

Today you have done what a lot many people struggle with.

To let go of a habit that doesn't do your body and soul good on its path on this earth.

Take a selfie.

It's a happy selfie.

It's a smiling selfie.

Take that selfie.

And with that smile firmly planted on your lips,

Let's return to this time and space.

Knowing that whenever we need to do this meditation,

We can when we feel weak,

When our willpower is slightly low.

Let's come back to this meditation.

It's your space.

Own it.

And whenever you're ready,

Slowly rub your hands together,

Bring them to your eyes and return to this moment with a smile on your lips,

A smile of triumph,

A smile of joy,

A smile of victory,

A smile of a win.

Thank you for meditating with me.

In case you have not signed up for my insight timer handle,

Please do so.

Have a light to all of you made surround you today and always in your life.

God bless.

Denzel out.

Reviews

wonderful listening helped me to stay focused,feeling relaxed,cool and calm,
Thankk youu,🙏👍

Thank you for this beautifully spoken meditation, it helped me find the strength I need to be present when things feel overwhelming and out of reach, thank you for your kind way, thank you for your time and positivity and your heart felt energy,
You inspired me to take the first steps down that kind path of hope and peace.

Thank you !!

Amazing. I'm quite new to meditation but was able to vividly visualise my home, the lavender smell in bedroom, dropping the backpack in the canal then greeting and hugging my husband . I hope this works because my binge eating and bulimia is a terrible habit to endure . Thank you, I will use this for 21 days and update.

Great journey that got me ! Will try for 21days 🙂 Thank you Denzil

Thank you Denzil.
Hopeful.
Mindful.
Determined to let my habit float away peacefully & with ease,
while I work through this meditation daily. 💞

Beautiful! Day one complete 🙌🏽 I look forward to tomorrow and the next 20 days of this journey of kicking my bad habits. Thank you Denzil.
Laura OUT😉 🎤✌🏾🤗

Thank you for this gift, Denzil! 🙏✨ Your guidance helps me to keep my motivation high and the smile on my face broad. 🙏😊💗 Love to be on this journey with you and my soul fam. 🥰🙏

I love the idea of putting my habit in a backpack and putting it in a body of water with the peaceful sound of running water in the background. Thank you, Denzil. This was very calming. Namaste. 🙏❤️

Absolutely amazing, a real visual journey to release a habit. thank you

Powerful, and perfect for me in every way!! Thank you 🙏🏽💕

Just what I needed to help build healthy habits. Thank you.

I commit

Great visualization of letting something go

💖love this💖

What a joyful being leading this meditation! I enjoyed it immensely and will be returning to it.

Thank you for your lovely meditation with blessings and gratitude.

Beautiful, Thank you 🙏🏻 😊

You have a wonderful voice. I loved the water throughout and the smile at the end. Thank you and Blessings 🌻💖🕊

Awesome