Hi,
My name is Osriela Jankovic.
You're here because you've set out to adopt some new habits.
You're looking to turn over a new leaf and integrate some positive change into your life.
The power of guided meditation can be a tool to help you progress and really create a fertile environment for your success.
Simply put,
The power of meditation has been proven.
We're going to do a very short self-compassion practice today to help you increase overall feelings of positivity about yourself and your own experiences,
Which are going to fuel your success and create an environment in which you are feeling good.
And this is going to assist you in making positive choices for yourself.
I want you to go ahead and find a comfortable position.
You can be sitting up or you can be lying down.
And we're very simply going to practice focusing our attention on the sound of a chime.
Go ahead and get comfortable and simply focus your attention on the sounds that you hear.
Focusing on the sound of a chime is an anchor.
It anchors us in the present moment.
Oftentimes what happens is that the mind turns out thoughts because that's what the mind does.
So if in any moment you're trying to anchor yourself in the present,
Perhaps on the sound,
On the chime,
And you notice a thought,
You can simply say to yourself,
Thinking,
And move back to the sound of the chime.
So let's go ahead and try that one more time.
We have just practiced anchoring ourselves to the present moment with a sound.
Another way of anchoring yourself to the present moment without needing any objects is to anchor yourself to the sensation of your breath.
It's something that you can do in any moment.
When you anchor yourself to your breath,
You tune into the sensation of breath entering through your nose,
Filling up your body,
And releasing.
Taking three long,
Slow,
Deep breaths can bring you a tremendous sensation of relaxation in any moment.
This is a practice of mindfulness,
And it's a basic mindfulness practice that can be done in any moment.
As much as it's basic and it's an easy practice to remember,
It's not always easy to implement.
Simple to remember,
Not easy to implement.
Why?
Because the mind churns out thoughts.
It is estimated that there are between 60 and 80,
000 thoughts that the mind churns out each day.
We are practicing compassion upon ourselves when we learn to notice thoughts and realize that we are not the ones creating those thoughts.
Most often times,
People are having thoughts about the past.
They usually come in the form of regret,
Wishful thinking,
Or having repetitive thoughts about the past,
Or having thoughts about the future,
Something that we're excited about or anxious about.
And again,
Those thoughts can really automate and go on repeat.
Well,
You and I can think about this mindfully and come to realize that those thoughts most likely are not serving us.
They're not serving our growth,
And they're not creating a positive,
Fertile environment to nurture our self-love and quest for betterment.
So how do we anger ourselves in this moment and practice compassion upon ourselves?
We can simply tune in to the sensation of our breath,
And any time we notice ourselves thinking about the past or the future,
We can simply say,
Thinking,
And tune back in to the feeling of our breath.
Notice your tone of voice when you say the word thinking.
It is totally normal for us to get annoyed with ourselves or frustrated with ourselves,
But simply by tuning in and noticing the sound of your voice and the tone that you're saying the word thinking can help you get in touch with the way you're feeling in the moment.
So we're going to go ahead and in our next practice,
We're going to cultivate positive thoughts and compassionate thoughts about ourselves.
But this very first practice of anchoring ourselves in the moment and anchoring ourselves to breath and simply tuning in with the sensation of taking a long,
Deep,
Slow,
And relaxing breath can bring us a lot of peace and a lot of awareness to the very moment that we're in,
No matter what that moment may be.
By eliminating thoughts about the past and letting go of holding on to thoughts of regret or thoughts of anticipation or anxiety about the future,
We're actually opening up our abilities to experience the present moment with all of our senses because we're not living in the past inside of that thought,
And we're not living inside of the future.
And so therefore,
We're freeing up our ability to be here now.
So I'm going to go ahead and ring the bell three times,
And as I ring,
You can tune in to the sound of the bell,
And you can also tune in to the sensations within your body.
And simply notice how you feel,
And simply focus on being here now,
Whatever that looks like for you,
And letting go of thoughts.
Now,
It's okay,
There's no such thing as a bad job or a good job here.
Thoughts can come,
I almost guarantee you that they will,
And it's all about noticing them and being present with them and simply making an effort to return to the sound of the bell and return to the sensation of your breath.
So we're going to go ahead and listen to the bell three times now,
And then we'll conclude the practice for today.
Thank you so much for being here.
The bell is invited.
The bell is invited.
