Overcoming Limiting Beliefs

In this meditation, we will identify beliefs that are holding us back and that limit our connection to our value, to our possibilities, and to our power. We will work to change those thought patterns by illuminating them with consciousness and working to overcome them. As a result, we will experience a new way of seeing things, recognizing and acknowledging ourselves, and accepting our successes, worth, power, and contributions to the world.

Transcript

Today,

We will work to recognize and overcome the patterns that are holding us back.

We will identify beliefs that limit our connection to who we truly are and that limit our acceptance of our achievements,

Of our value,

Of our possibilities and of our power.

Most of the time we are repeating in our minds the same thoughts over and over again.

And most of them are beliefs,

Judgments,

Criticism that separate us from what we want and from all that we can be.

We get caught up in them,

Day in day out,

Believing that's all there is.

But it can be different,

We can change those thought patterns by illuminating them with consciousness.

Today we will do a guided meditation that will help us overcome them.

But first take a moment and think about the beliefs you have that are limiting you.

Some examples might be,

I am not enough yet,

I need to work hard to get approval or love,

I can't achieve the success I want,

I'm going to fail,

I can't share my achievements or believe them,

I have to be modest and unpersuming,

Stay small so others don't feel threatened by you,

Others don't understand or appreciate what you do.

Think about what are those thoughts and beliefs that are holding you back.

A way to identify them is to place your attention on your thoughts when you feel reactive or when you have emotions that are overwhelming to you.

When we feel fear,

Anger,

Frustration,

Self-doubt or when we get defensive and reactive there is always a belief that is behind it.

Ask yourself,

What am I believing that is causing me to feel this way?

From those beliefs come thoughts that we are repeating ourselves and that hold us back.

They come from our deepest insecurities and fears and sometimes we think they are protecting us but in reality they are limiting us enormously.

We will now do a guided meditation to overcome those beliefs and we will experience a new way of seeing things,

We will feel our value and the importance of what we put our time and energy into.

We will recognize and acknowledge ourselves,

Accept our successes,

Our contributions to the world and we will bring forth a new version of ourselves,

One that is more grounded,

More powerful,

More resourceful,

Wiser,

More loving and more deeply connected to your value and worth.

So now let's get ready for the guided meditation.

Just move your body from side to side,

Stretch your arms,

Stretch your legs and get in position for the meditation.

You can sit or lie down whichever feels best for you.

If you are sitting have your back straight,

Feet on the floor,

Hands resting on your lap looking up,

Shoulders relaxed,

Chest open.

Open yourself to this experience,

Close your eyes and begin with deep breaths,

Breath in through your nose slowly and deeply,

Let oxygen fill your lungs and your whole body,

Hold it for a second and then exhale very slowly as if you wanted this exhalation to be as long as possible.

Remember to allow yourself to flow with this moment without judgment,

Let go of control and know that everyone's experience will be different and that it's okay,

There is no perfect way of doing this meditation and the visualization exercise we will do,

Let it be as it is in you,

Breath in,

Deep inhale through your nose,

Feel the oxygen as it goes through your nostrils,

Your throat as it fills your lungs,

Hold it for a moment and exhale slowly,

Leave aside the external noise,

Everything that you need to do,

What happened to you,

The worries,

Stress,

Put it aside,

Imagine as if you put them on a table for this minutes during the meditation,

Breathe and live them there and connect with this moment for yourself,

Take one more deep breath cultivating awareness and peace and sensing how your body moves with your breath and see how the inhalation naturally becomes an exhalation,

How things flow and follow a natural rhythm,

Allow your body to breathe naturally and now let us set an intention for today's meditation,

We are going to identify beliefs that limit our connection to who we truly are,

That limit our acceptance of our value and possibilities and power and we are going to overcome them and feel our value and acknowledge our successes,

Our contributions to the world,

Breathe and focus on that intention.

Now put your attention on your body,

Tune into it,

How does it feel today,

Observe it without judgment from head to toe,

Feel into it with loving attention,

With comprehension and compassion,

Are there parts of your body that need to relax,

Are there parts of your body that need to release tension,

Remember there is no perfect way to be,

Each of us is experiencing different sensations and emotions,

Observe with appreciation whatever comes up for you,

Recognize it and feel it,

Your body is unique and special as it is,

Focus on your head,

Feel your forehead,

Let go of any tension between the eyebrows,

Let it relax,

Feel your jaw,

We tend to store stress there,

Let it open and then close it very lightly,

Lips barely touching,

Feel your neck,

Move your head slightly from side to side,

Release any accumulated stress in your neck,

Now feel your shoulders,

Lower them,

Feel gravity pulling them down,

Feel your chest,

Let it open,

Let oxygen fill your lungs,

Let your chest rise,

Release the constriction and the closed position that we tend to have,

Allow your chest to open,

Fill it with air and let it feel recharged,

Feel your heart,

Feel the beating,

Feel how it is going slowly,

Feel that space within you that is always present,

That is always taking care of you,

That gives you life,

Feel your arms,

Your hands,

Close and open your hands and as you open them feel how you let go,

Feel your belly,

Your back,

Your hips,

Your pelvis,

Feel your legs,

Your knees,

Your feet,

Feel them as an anchor into the earth beneath you,

Feel alive with a wonderful body that accompanies you,

That takes care of you,

Feel the importance of connecting with it,

Taking care of it,

Listening,

Feeling and paying attention to its sensations,

Feel your thoughts moving more slowly and now visualize yourself,

See yourself walking and as you walk you start listening to someone speaking to you,

You hear that they are telling you something very nice,

Something about yourself that you put a lot of effort into and they are congratulating you,

They are recognizing your efforts,

They are seeing your value and your worth as you are but as you try to listen there is something interfering and you can't hear them well,

There are things that cut off the sound that interrupted,

You realize that there are obstacles in front of you that don't allow you to receive those messages of affection and appreciation,

You decide to look,

Identify those obstacles,

Name them,

What is that which prevents you from listening and receiving recognition and you see three main obstacles,

You will identify them one by one and move over them,

Leave them behind,

Start with the first obstacle,

Think what limits you to accept and acknowledge your effort,

Your worth,

Your value,

To applaud yourself to be proud of what you have achieved,

What are those messages you tell yourself that block you and limit you,

They might be I am not enough,

The effort I made is not worthy,

I should do more,

There is more to be and do before having worth and value,

Name those obstacles for you and decide to move past them,

To get them out of your way and realize that when you remove them you feel closer to those voices that tell you beautiful things,

You can hear those voices of recognition and acknowledgement with more clarity,

Now you continue and you see a second obstacle,

Take some time to look at it,

To identify it and name it,

What are those messages you tell yourself that block and limit your connection to your worth and value,

Maybe you are telling yourself you must be humble,

You must not share your achievements,

You must be modest,

Un-presuming,

Maybe even self-deprecating or meek,

Observe what is there,

Unearth it,

Name it,

Identify those messages so they don't dominate you anymore,

Take a distance from them and choose to get them out of your way,

Now as you move past these obstacles feel how those messages and feelings of recognition and acknowledgement of your worth and value get even closer and more real,

And finally you see a last door,

A last layer,

A last obstacle that limits you to recognize yourself,

Your effort and worth,

Take some time to identify it,

To see it,

To name it,

They might be messages of don't bother others,

Others will feel challenged by you,

Others will feel jealous or envy and they will attack you,

Protect yourself,

Stay low and small so others don't feel threatened,

Observe these messages,

Take distance from them and make a conscious choice to remove this last obstacle from your path,

Now you can finally hear with complete clarity those messages of love,

Acceptance,

Recognition,

Acknowledgement of your infinite worth and value,

You realize it's your own voice,

It's a voice that comes from inside you,

You feel its strength,

Its power,

Its certainty and its conviction,

It tells you,

I congratulate you,

I see you,

I acknowledge you,

I recognize the immense effort you make every day,

I recognize your dedication,

I applaud you for the time you are putting into what you want to achieve in the people you love and in yourself,

You have infinite value,

You are valuable as you are and where you place your energy and attention is important,

Give yourself the space to connect with these words,

Breathe and accept them,

Receive them,

Feel them,

Let them in,

Connect with how you feel and that you are worthy,

That you have infinite value,

That your time and dedication is important,

You deserve to give yourself recognition and validation,

Applaud yourself,

Congratulate yourself,

Feel good about who you are,

Give yourself permission to feel it,

To experience it and to deserve it,

Take a deep breath and experience this moment fully,

Connect with that space within you,

Thank yourself for taking this time to be with you with acceptance and love and when you are ready,

Return to where you are,

Feel the temperature of the room,

Feel the different parts of your body where you are sitting or lying,

The smells,

The sounds and you can open your eyes and give yourself a hug and feel the love,

Peace and acceptance of this experience and if you wish to,

Take some time to journal on your discoveries.