Havening Meditation For Creating Possibilities & Positivity

In this Self-Havening meditation, Dr. Kate Truitt guides us through a self-havening exercise to heal our negative self beliefs. As always, she asks us to engage in calm, havening touch and gentle breathing.

Transcript

This is a guided meditation for the Creating Possibilities Protocol. So let's go ahead and begin the protocol. I'd like to invite you to begin to apply that soothing, Evening touch, Face, Arms and hands in any order that feels comfortable for you. We're going to start with a gentle breath in to a count of four, Three, Two, One, And release to a count of six, Five, Four, Three, Two, One. Beautiful. And let's invite your mind to drift back across the course of the previous day, Days and weeks, And notice a feeling state that you would like to have more of going forward from this moment. Feeling it being strong or perhaps confident, Be motivated, Even calm or relaxed. Whatever feeling state feels right for you to begin to cultivate with intention right here and right now. Once you've found that energetic state, Invite your mind to expand outward across the course of your life and notice the time in your life or a person that you've met or seen or even an experience that you've had where you noticed this energetic state was present. As you invite your mind to explore, Gently breathe inviting, Soothing, Calm breath as your mind moves across the course of your life, Looking for an experience that represents this energetic state. Once you've found that experience, Invited to become the center of your attention, Noticing the nuances and the details, What are you seeing as you visit that experience? What are you hearing? If this is you or a person, Notice the body language, How are they standing or sitting? If there was a smell, What would be the smell of this energetic experience? A minty, Energetic, Bright citrus, Soothing lavender, And calming ocean air. What would the smell like to be back in that moment? And if this experience had a color, What color would it be? Bright clear blue, Soothing green, And deep, Rich, Earthy brown, Let's notice what comes to mind for you as you notice this beautiful energetic state you're going to begin cultivating more of. Now as you deepen your relationship with this experience, The smells and what you're seeing and hearing and the color, We're gonna welcome in another gentle, Soothing breath, Inviting all of this to settle into your mind and your body. Breathing in four, Three, Two, One, And a soothing exhale to the count of six, Five, Four, Three, Two, One, Beautiful. And notice if this energy has a home in your mind or your body, Is there a part of you that connects to this experience? Now I'd like to invite you to imagine having more of this in your life. We're going to ask this query five times in this big and exciting curious voice, As curiously possible as possibly you can. What if I was? And fill in the blank with your chosen state. I even encourage you to say this out loud. What if I was? What if I was? What if I was? What if I was? And let's just do one more for good measure. What if I was? And let's welcome in another gentle breath, Breathing in that energy, Inviting it to expand into your mind and your body. Breathing in four, Three, Two, One, Two, One and out six, Five, Four, Three, Two, One, Beautiful. Now let's see if your mind and your body are on board with the possibility of embodying this a little more deeply. Let's try on the statement. I can be. And notice if your mind even automatically fills in the blank now with the chosen energetic state. I can be filling in that blank. I can be deepening your relationship with it. I can be. And one more, Just really connect into it. I can be. Very good. And again, Welcoming in a gentle deep breath, Deepening your connection, Noticing the sense of this energy, This energy, The sense of this energy and color where it lives in your body. Breathing in four, Three, Two, One and release six, Five, Four, Three, Two and one. Now we're going to take this another step further. We're going to try on the possibility of I will be. I'd like for you to say this statement out loud and notice if any part of your mind or your body goes, Eh, I don't think so. Because we always, Always want to be honoring our internal truth. Sometimes our thinking brain wants something for us, But our emotional brain, Especially our amygdala is not ready to go there yet. So let's try on the statement. I will be filling in the blank with your chosen state and then notice how possible does that feel? I will be. And that feels possible. Let's say like an 85%, Yeah, That feels okay. Then we're going to go ahead and repeat that statement five times. Now there will be some of us whose brains go, Mm-mm, You're pushing it a little too far. And if that's the case for you, Circle back to the what if and the I can be and notice does one of those feel better and more possible? And whichever one does, Go ahead and repeat that five times. What if five times or I can be five times and for those of you for whom your brain said, Mm-mm, Move into that I will be and really start taking ownership. All of these options are beautifully powerful options because you're honoring your authentic truth. And so often we are told to set ourselves aside and not be in relationship with who we really are. When we're creating the possibility of our future, It's all about our, Your truth. So wherever you are on this beautiful continuum, What if I can be, I will be? Go ahead and take ownership of that five times. And welcoming in the new possibility you're doing beautifully is building the brain that you want for your future. Strong work. And once again, Breathing in this energy, It's beautifully colored and sent itself all the way into your belly. Breathe in four, Three, Two, One, And release six, Five, Four, Three, Two, One. Fabulous. Now I'd like to invite you to connect with that energy where it lives in your mind and your body and on a scale of zero to 100, Check in on the statement I am. And how true does that feel? For some of us, We'll be at a 95 or 100. For others, Like we've been discussing, These are some seeds of possibility that are going to need a little more watering and maybe you're not quite there yet. That's great. You're just treating your brain as it's always deserved to be treated as a beautiful, Authentic, True self. And wherever you are, If you're at 95 or above, Go ahead and move into that, I am ownership. If you're still around 85 to 95, I will be. And anywhere less than that, Circle back and check in. Return to those what ifs, Those curiosity inquiries, Planting those seeds or the I can be's. Just exploring what it would be like. And once again, Five times, Going to repeat that statement, Our brain loves repetition, Helps us link into and hold on to what we're teaching our brain matters. So wherever you are on that spectrum, Is honoring yourself what if, I can be, I will be, Where I am, Go ahead and deepen your relationship with that experience, Repeating it five times, This big, Bold and vibrant as you can make it. Make it yours, Because you're building your brain with intention. Powerful, Powerful work, Beautifully done. Now once again, Return to that experience that you identified that embodies this energy, Noticing the color, The color of your body, The color of your body, The color of your body, The color of your body, Noticing the color of your body, Noticing the color, What are you hearing, The sense and smells. Noticing where this lives in your mind and your body. And even if you were embodying the energy right now, What would your body feel like, What'd your posture be, Your shoulders be down and back, Your chin up, To be relaxed and calm or strong with a straight spine. Invite your body to literally embody this energy right now, Whatever it looks like and feels like for you. And again, Breathing in, Expanding that energy, Welcoming it in, Breathing in four, Three, Two, One, And release six, Five, Four, Three, Two, And one. Beautifully, Beautifully done. And as we bring this exercise to a gentle, Loving close, Go ahead and rest your hands comfortably in your lap and notice again where this energy lives within you. Notice its energy and its colorful self. And know that at any time, You can return to that inquiry, What if, And connect back to this experience in your body or your mind to this color. And you've built the neural pathways now for your brain and your body to know what it looks like and it feels like. And the more you visit this experience, The stronger and the more present it will be every single day. So visit this energy every day, Hang out with it, Spend time with it, Teach your brain and your body that this is what you want to have in your day to day life. And guess what? They will respond and help you build it. It's a joy being a part of your healing journey. I look forward to seeing you soon. Alliance Soul