Find a comfortable position and take a full,
Deep breath.
Let these words guide you into a state of relaxation,
Release,
And the ability to actively observe and break free of the thoughts that no longer serve you.
Your mind is a wondrous place,
A place of insight.
It's a place that has the power to serve you if you take the time to observe and notice the mental activity you give your attention to.
When the mind gets lost in thought,
It's here that you have the power to regain your focus,
To shed light on the darkness,
To offer yourself trust and let go of negativity,
Anxiety,
And leave overthinking where it belongs,
Outside of you.
Checking in,
Going within the thought process gives you the power to be non-reactive to the thoughts that do not serve your life.
It gives you the power to break free.
Take a full,
Deep breath and let it go.
While most meditations ask you to calm your mind in a conscious state of release,
We work together now by noticing where the mind is.
We start by noticing the thoughts flowing in and out.
We start with observation.
As a new thought comes in,
Mindfully breathe,
Observe,
And let it be.
Not attaching,
Not reacting,
But instead sitting,
Allowing,
Noticing.
Slowing down and witnessing is the only way to process and be mindfully within what serves you.
The brain does not have a filter for negative or positive.
It's your attachment to the movement,
To the moment that provides that filter.
Whether you know it or not,
You and only you have the power to change or use whatever comes into your awareness.
Take another full,
Deep breath and let it go.
Take a moment to clear your mind for just a second.
Focus.
It's time to witness your thought process.
It's time to build an environment of healthy thought,
A beautiful release of observation and making your thoughts and emotions work for you.
Many believe their thoughts are real,
But they are facts.
Our thoughts are impulses.
We are the ones who attach meaning to them.
We are the ones that attach and call them fact,
Not our mind.
Buddha called this the second dart.
The first dart is when something actually happens.
The second is when we relive the event in our mind.
We must stop responding to thoughts as if they are facts,
Allowing them to take deep root,
Especially when they are negative.
When we attach ourselves to negative thoughts,
To negative emotions,
We imprison ourselves and that leads to our suffering,
No matter how long the situation shapes our mind.
Take another full,
Deep breath and let it go.
Repeat after me if it serves you.
My mind is a beautiful place.
My thoughts are born and grown in a beautiful,
Healthy environment.
This welcoming environment allows me to process and see the world around me.
What I think about grows and therefore my thoughts bring awareness.
This allows me to see each moment unfold as it truly is,
Without bias,
Without pain,
Without past experiences.
When I observe,
I have the power to shift anything that comes before me.
My thoughts manifest into my beliefs,
Into emotions and then swiftly become my actions.
Thinking is the only way that things come to be.
From now on,
I validate my thoughts through this non-hostile place.
I validate each truth in my experience through a framework of balance and self-love.
What is never has to control me once I learn to actively observe.
From now on,
Each thought that holds my attention is attended to rather than given free rein to root down and stay longer than desired.
When negativity and negative energy comes into my awareness,
I welcome it.
As I know,
Negativity has as much to teach me as positive thoughts and emotions do.
When this arises,
I give myself permission to ask a most important question.
Why are you here?
What do you have to teach me?
I will ask myself its purpose and know that anxiety,
Stress,
Upset,
Overthinking and any other negative moment is nothing more than a teacher.
Just a moment to help me witness what is,
Own what I must and move myself forward.
Everything that comes into my awareness is for me.
I know now that I cannot know what I do want unless I know what I don't.
Contrast in my life and my emotions in my thinking is necessary.
What teaches me,
What I must pay attention to,
What I must give my observation to,
And what I must work through,
What I must heal,
And what I need in order to be my best,
Highest and greatest self.
Take another full deep breath and let it go.
When I feel anything,
I know I have the power to observe and then release.
From now on,
I will release what does not serve me.
Just like the thoughts and feelings come in,
They are free to go too.
This is the power of observation.
This is the art of breaking free.
This is the act of knowing who I am intimately.
This is using my life to my benefit.
I'm allowing myself to be open to what is.
I do not need to force.
I do not need to only allow positive thoughts and emotions.
I know now that that isn't the way of life.
I am open to all that comes.
I can witness and be open to the process of my life.
I'm allowing whatever arises to come and then be released.
Take another full deep breath and let it go.
Take a moment now to notice your thoughts.
Recognize the emotions you are feeling.
You do not need to do anything with them.
Just observe.
Instead of trying to push anything away,
Allow what is to pass through you.
By simply noticing what you are thinking and feeling without judgment and attachment allows you to stay in the balance.
It allows you to break free.
Breathe in deeply through your nose and exhale out of your mouth,
Allowing anything that does not work for you to go,
To leave you.
Hold on to this calm.
Let everything melt away and let your centered balance take over.
With another inhale,
Feel the calm.
With this exhale,
Know that you are more centered and less reactive.
Every thought that comes,
Every emotion that is,
Belongs in a pause.
That gap in space of recognizing,
Seeing,
And letting it move through you before you move forward.
Your mind is now in a calm,
Centered,
Balanced place.
This center has never been rooted in negativity.
That is not who you are at your core.
Now is the time to make the environment in which you think match that space that has always been meant to serve you.
Within peace,
Allowing your mind to clear,
Relaxing your muscles,
Especially your brain.
Your thoughts are not controlling you.
Your mind is not racing.
Your emotions are not pulsing.
Everything is calm.
Everything is centered.
Everything is still.
Just breathe.
Just breathe.
Just breathe.
Allow a new thought to enter your mind.
Allow yourself to feel the calm,
The reset,
The breath.
Allow yourself to use your thoughts to your benefits.
Allow this new thought to come with a mantra that's meant to serve you.
That mantra is,
I am centered in peaceful thought.
Take another full,
Deep breath and let it go.
Feel this relief for just a moment.
Breathing and remembering that your mind has always been there to support you.
Observe.
Let go.
Just breathe.
Remember,
You always have the pause.
Repeat the mantra one more time.
I am centered in peaceful thought.
I am unattached to anything that does not serve me.
When you are ready,
Open your eyes and come back to your space.
Feel the calm that is pulsing through your heart and mind.
Notice how your mind was before.
And now,
Notice how it is.
How it feels cleared of stress without negative emotions,
Without attachment.
You have the power to witness.
You have the power to release.
You have the power to observe whatever comes in.
Whenever negative thoughts and emotions begin to build,
Return to this exercise and allow yourself to see,
To feel,
To notice.
And ask,
Why are you here?
What are you trying to teach me?
And then,
Just breathe.
Anytime you need a moment to come back to center,
Listen to this exercise,
Repeat these words and lean into your truth.
You were born ready to be your highest,
Truest and greatest self in the most grounded,
Unattached and thoughtful way.
Just breathe.
And observe.
