This is a guided meditation for releasing the negative tapes of our past that keep us stuck and creating new opportunities for empowered healing.
As always,
If you'd like,
Invite in the soothing,
Heavening touch,
A gentle,
Moving hug,
Fingertips on your shoulders,
Tracing down to your elbows and repeating that motion across your brow with your fingertips and circling the eyes across your cheekbones or gently rubbing your palms together as though you're washing your hands under warm water.
This soothing touch welcomes in serotonin,
GABA,
As well as oxytocin,
To further enhance the efficacy of the guided meditation.
I'd like to invite you now to notice a time where you feel as though you have let yourself or somebody else down.
We all have these moments in our lives and frequently return to them,
Our brain chewing on them and causing us pain or distress.
Invite your mind to start floating back across your days,
Weeks,
Months,
Or even years and find one of these times that keeps coming into your mind where you feel like you let yourself or somebody else down.
Once you've found that moment,
Invite it to gently come into your mind as though you're watching it happen on a stage.
You're far away from it,
But you can still see it and notice what was happening in that moment.
But notice again that you're far away from it,
That it is in the past.
It is not here and now.
It was then.
And as you watch that experience play out in your mind's eye I invite you to turn your attention inward.
What thoughts and feelings come up as you notice this experience?
And let's welcome in a gentle,
Soothing,
Cleansing breath a count of four,
Three,
Two,
One.
And release a count of six,
Five,
Four,
Three,
Two,
And one.
Four,
Three,
Two,
And one.
Beautiful.
And as you notice any thoughts or feelings that arose when you checked in as you revisited that past experience,
I want you to imagine that those thoughts and feelings are playing on a tape in your mind.
Notice the spinning wheel of that tape deck,
The recording playing forwards.
And notice those little buttons.
There's a play button,
There's a pause button.
Fast forward and rewind right there on that tape deck in your mind.
And I want you to notice that you can reach out and tap any of those buttons whenever you want.
So often,
The experiences of our past play through our mind with the narrative that belongs to somebody else.
So let's rewind that tape,
The gentle breath in as it clicks backwards,
Breathing in four,
Three,
Two,
One.
One and out,
Six,
Five,
Four,
Three,
Two,
And one.
Beautiful.
And now we're going to play through this past experience on fast forward.
As fast as you can make it go on your mind's eye,
Push that play button and watch that experience unfold at rapid speed.
Just zips on by in your mind's eye.
Very good.
And again,
Checking in what thoughts and feelings are arising now as you've witnessed that experience at full speed,
Fast forwarded all the way through.
Did they shift or change at all?
Often,
Our brain likes to play through things at super slow speed and nitpick our role within it,
What we could have said or done differently.
It's harder to do that when we play through something at a very rapid speed.
And now let's rewind and I want you to watch the entire scene play out in reverse,
Backwards.
Notice the cartoonish voices,
If there are people speaking,
The sounds,
Everything's going backwards now.
Very good.
Another gentle breath in.
Let's count as we deepen into our belly.
Four,
Three,
Two,
And one.
And release to the count of six,
Five,
Four,
Three,
Two,
Three,
Two,
And one,
Very good.
Now let's return to watching that scene play out on the stage in front of us.
Noticing the you that was then and how it's separate from the you that is right here,
Right now.
Because that happened then and this is now.
And I'd like to invite you to bring in three new words or thoughts or feelings that you would like to say to the you that experienced that event.
What if you could give yourself some gentle,
Loving encouragement?
Some words of kindness or support?
If you could change the vocal track on that tape.
Because guess what?
You can.
I even invite you to imagine that there's a kinder,
Loving,
Supportive version of you,
Perhaps a mentor,
A dear friend,
Standing right beside you in that experience,
Literally having your back,
Encouraging you,
Giving you words of compassion and support.
What would they be saying?
And invite in this new tape to tumble through your mind.
What are these kind,
Loving words?
Gently breathe them in and notice,
Does this loving support have a color or an energy?
Does it live somewhere in your mind and your body?
Does it have a symbol,
A temperature or a feeling that belongs to it?
And again,
Gently deepening your breath to the count of four,
Three,
Two,
And one.
And release to the count of six,
Five,
Four,
Three,
Two,
One.
Beautiful.
And let's welcome in that what if inquiry,
That curiosity with one of those positive,
Supportive words that came from within you or from this beautiful,
Loving individual that you invited into this scene.
What if I was kind?
What if I was strong?
Whatever it might be,
Invite that word and that phrase to now play through your mind on a new tape.
Just repeat it five times,
What if?
And gentling your breath,
What if?
And as you repeat that statement,
Inviting the color of that energetic state to spread through your mind and your body.
And notice this new tape that you are creating that is based on your intentional attention to your mind and your body.
Our brains simply want us to be okay and to survive.
And left to their own willy-nilly resources,
They will create their own narratives based on the words of others.
The tapes that we have encoded and recorded and carry within us.
So I invite you to start creating your own tapes,
Deepening your relationship with yourself and developing a core of self-love and kindness because you are the most important person in your life.
