Close your eyes,
Sit with your back straight in a comfortable position and focus gently on your breath flowing in and out of your nostrils.
This breath is your home base and you can always return to this home base at any time,
At any moment.
When your thoughts come,
Notice that you are thinking.
You are the thinker of your thoughts.
And as the thinker,
You can step outside of this thought.
You can choose to release this thought.
You can choose to return to your home base,
Bring your attention back to your breath,
Simply flowing in and out of your nostrils.
Simply notice your breath flowing in and out.
And you might notice a bright light about a foot above your head.
As it flows down,
You might notice that it's warm and it touches down at the top of your head.
Spreading a relaxation,
A feeling of comfort,
Of releasing.
As it flows down the back of your head and the front of your face,
Your forehead,
Your cheeks,
Your nose,
Down your temples and your ears,
Your mouth and your tongue and your chin,
Everything relaxing,
Everything releasing,
Everything illuminating in this comforting light.
And this light floats down into your throat.
And as it spreads inside your throat,
You know that it's okay for you to express yourself.
This is the center that houses your voice.
And this light floats down,
Relaxing your shoulders,
Releasing any weight you've been carrying there.
Flowing down still your arms,
Into your elbows,
Your forearms,
Into your hands.
Flowing down the back of your body,
Your upper back,
Down your spine,
Releasing and relaxing every muscle,
Down your chest.
Filling your chest with this light.
And you might take a deep breath into your chest,
Allowing it to expand.
And this light floats down into your belly,
Releasing everything,
Relaxing everything.
Down into your hips,
Into your legs,
Your thighs,
Your knees,
Into your shins and your calves and all the way down to your feet.
Surrounding you,
Comforting you,
Relaxing,
Releasing any tension you might be carrying.
And when any thoughts come,
You notice that you are thinking.
You become the thinker of these thoughts.
And you choose to release these thoughts.
And you choose to return to your breath,
Flowing gently in and out of your nostrils.
And you might bring your attention now to your beautiful heart,
The center of creation,
Where all your joy resides.
And what was that thought?
What was that belief you had?
That is no longer serving you.
What was that belief you had?
That you now know is not true.
What was that thought?
What was that belief that spoke of your unworthiness?
Of your unlovable-ness?
See if you can identify that thought.
Identify that belief.
Now,
As you hold this belief as the object of your attention,
And as you become the thinker of this thought that you have thought so often that you have turned into a belief.
You can now choose to release this belief.
You can now choose to release this thought.
Because you are the thinker of this thought.
You are the creator of this belief.
And you have the power to choose differently.
As you set this belief aside,
You might feel the relief of no longer carrying this with you.
You might feel the freedom from believing this thing that does not serve you.
And as you release this belief,
This thought,
What would you rather believe?
What would you rather think?
What would you replace this thought with?
Identify the new belief.
Identify the new thought.
And embrace it.
Commit to it.
This is now the new reality of you.
This is now the new truth of you.
And as you go through your day today,
Remind yourself often of this new belief.
And when the old thought patterns return,
Remind yourself that you now choose to release them.
That you now choose differently.
And that you are the chooser of your beliefs.
If you wish to continue meditating on your own,
You are welcome to do so.
Otherwise,
You may return to your beautiful life.
