Curiosity,
Anxiety,
Nervousness,
Worry.
These are all a part of our day-to-day life.
This is a guided meditation to help you dive deeper into why different thoughts or experiences that come to your mind on a somewhat regular basis might be showing up for you.
As we start this meditation,
I'd like to invite you to find a piece of paper and a pen,
Or you can even open up the notepad or a Word document on your computer,
Whatever's easiest for you.
Once you've done that,
Invite your mind to drift back across the course of today,
Yesterday,
The past week,
Even the weeks before,
And notice a few things that have come to your mind repeatedly.
These are things that are interesting to you or that may generate a sense of curiosity,
Perhaps something that's a little stressful,
Maybe something that you're worried about.
And write down these items or type them in.
Again,
One to three,
No more than that.
Once you have that list in front of you,
I'd like to invite you now to start to apply the self-havening touch.
And as always,
Go face,
Arms,
Or hands,
In any order that feels most comfortable for you.
This is all about you and your self-awareness and taking a moment for self-care.
If you happen to know your self-havening sweet spot,
Feel free to focus in on that space and invite your gaze to rest upon that list.
Just noticing,
Being present with the words.
There's no task at hand.
There's no action to be done right now.
We're just noticing.
And if you notice that your thoughts start to drift,
Just bring them back to these words and continue to notice.
I'd like to invite you now to welcome in a gentle breath all the way down into your belly and a long,
Slow,
Easy release.
And let's allow our attention to now drift about the space that we're in.
We're going to find five different objects or entities in this space.
Just allow your eyes to scan left to right across the space and count out loud as you find each one.
And another gentle inhale,
Slow,
Gentle release.
Now return to that first object and invite your mind to move into relationship with it.
Notice its nuances,
Details,
Whether shadows or curves or corners.
Notice the colors.
Does the color change across the experience that your eyes are noticing as the light and the room fits it in different ways?
And when you're ready,
Another gentle breath in.
And at the depths of that inhalation,
Thank this object for sharing with you,
For being present.
And move on to the next.
And practice the same exercise.
As you invite yourself to move into relationship with the second object,
Invite in a sense of curiosity.
Curious about its origins,
Its meaning,
Where it came from,
How it came to be here in this space with you.
And when you're ready,
Another gentle breath in.
And let's turn our attention to the third object.
And practice the same exercise noticing the details and nuances.
The origin story of this experience.
You see,
The objects in our world carry so many tiny little details that we often just glance across,
Move through.
When we stop and tune in and really saturate our brain with all of these little experiences,
Inviting our senses to notice the colors,
The edges,
Inviting our mind to ponder with curiosity,
How did this experience show up here in this room?
Even the corner where two walls come together has an incredible story.
The story of materials,
Of the humans that built it,
The hands that touched it.
Raised it.
Everything in our life carries a story.
And with another gentle breath in,
Let's now notice that fourth experience.
Invite it to share its story with you.
Move into relationship with it.
Experience its truths and its wisdom.
A drawer holds so many things.
A book,
The wisdom perhaps of a lifetime.
Perhaps you're noticing a leaf.
Explore how that leaf came to be the way it is right now.
And finally,
Another gentle breath in and let's move on to that fifth object.
And let's do the same.
Notice the colors and the textures.
The light as it dances across.
Even the most benign countertop has held so many different items that carry us through our lives.
Connect,
Relate.
And with another gentle breath in,
Let's return now to that list.
And notice the item or the items that you wrote down just a short while ago.
And as you return your attention to these experiences,
Welcome in another soothing,
Deep belly breath.
Invite that same curiosity to what you have written down.
And now imagine that these words are floating up off the page.
And that underneath them is a message that they hold just for you.
Emissive or share a story or a narrative.
And notice the deeper meaning of these experiences.
Why did these thoughts come to mind for you right now?
What do they need you to know about you,
The world?
Just let your mind notice what they're sharing with you.
What's underneath these hidden experiences within that they carry.
It's literally underneath these words as you imagine them floating in front of you.
And let's welcome in another gentle breath.
And this time,
Think these words.
Extend gratitude to them.
Appreciate them.
For every thought that we have is our mind giving us a piece of data,
Endeavoring to keep us safe.
Sometimes that data can feel uncomfortable.
But when we look for the meaning that's deeper within,
We can have agency and start to create change.
Each message that our mind shares with us is there because our mind loves us and wants us to be safe.
So think these words,
These messages,
For doing their absolute best to keep you safe.
Now allow those words to settle gently back on the page.
Another gentle breath in.
And as you release your breath,
Slowly rest your hands.
And one more gentle breath.
And a long,
Slow,
Easy release.
And I invite you now to take a moment to write down some words,
Some thoughts,
Sentences,
Even colors that come to mind following this exercise.
