Let Go Of Distraction Meditation
When everything around you feels loud, messy, or out of control, this practice brings you back to your centre. Tune in, slow down, and connect with the calm that’s always waiting within, no matter what’s happening outside.
Transcript
Hello,
My friend.
Welcome to Here by HNT,
Where we find reasons why right here is the best place to be.
Yes,
Maybe you're thinking to yourself,
Is this really a meditative background?
Is this the best place for me to be meditating,
For me to be trying to be less distracted?
And I'll have to tell you that in fact it is,
Because guess what?
In order for us to work with those distractions,
It takes being in a space that is distracting.
It's much easier to sit in stillness,
To find that peace,
To find that calm when calm is all around us.
But when we need to find calm the most is when there's chaos,
Is when there's distractions,
Is when there's other places for our mind to wander,
For us to be pulled away from ourselves,
To be pulled away from our truth,
From who we are,
From who we're meant to be,
And also from what it is that we actually need in this moment.
So my friends,
This is in fact the perfect meditation place.
And this meditation in particular is one to help you in moments when you're feeling distracted,
When you're feeling pulled away,
When you're feeling caught up in the chaos.
This one is for you.
If you can,
Close down your eyes.
Perhaps you can still see the images behind me on the backs of your eyelids.
Just take a moment to recognize that.
Take a moment to get curious around where your mind is pulling you.
And then when you're ready,
Take a deep inhale breath through your nose,
Inhale,
Exhale.
Another deep inhale breath here,
My friend,
Inhale,
Fill up this time from the bottom of your belly.
Inhale,
Fill up,
Expand,
Exhale,
Let that go.
Last,
Biggest,
Deepest one here.
Of your day,
Your month,
Your year,
Inhale from the bottoms of your feet,
Up your legs,
Your torso,
Inhale,
Inhale,
Exhale,
Let that go.
Now perhaps your mind has already begun to wander.
Perhaps it's started to sprint away,
Bring it back,
Bring it back right here,
My friend.
Let's take one more big,
Beautiful breath in together,
Inhale,
Fill up,
Expand,
Expand.
Take up that space,
That room,
This place in this world of yours,
Inhale.
Inhale just a little bit more,
Exhale,
Make a sound,
Let that go.
Now in your mind's eye,
In your vision,
In your imagination,
I invite you to picture once again that wall behind you.
Now,
Rather than the photos in the picture frames,
Here now are photos or words of everything that's been distracting you lately.
Every person,
Every moment,
Every challenge,
They start to appear here in front of you.
And as they do,
As you see them clearly,
You can start to visualize and actually see them.
Your body starts to feel lighter because,
My friend,
When we carry these people,
These places,
These situations,
These distractions on our hearts,
In our heads,
In our bodies,
It weighs us down,
It holds us back more than we can even imagine.
So much so that sometimes we feel paralyzed.
Maybe we're in a season of challenge and we need to make some big decisions and we feel stuck.
Or perhaps we keep finding ourselves distracted from what it is that we need to do,
From what it is that we know we're meant to do.
If you find yourself here,
My friend,
This is your chance,
Your opportunity,
Your moment to get curious.
What on this wall now that you can see it in front of you is calling to you most?
What holds your eye?
Or what are you shying away from most?
Allow your eyes to settle on this frame.
Whether it be words,
Whether it be completely blank in this moment,
Whether there be someone else staring back at you from the picture in front.
Can you notice what it is here?
What is it that's drawing you to this particular frame?
This particular feeling?
Can you ask yourself,
What am I afraid of?
What am I running from?
What am I turning from?
What am I hiding from?
What am I afraid of?
My friend,
A reminder that you are safe here in this moment,
That you are okay,
That it is okay.
This is your chance,
Your opportunity to feel.
Stop running.
Stop hiding the fear.
It's right here.
It's in front of you.
It's sitting with you.
And it is separate from you,
My friend.
It does not belong to you.
Can you start to see and recognize that in this moment?
That this fear is separate from you.
As those words rise to the surface,
That inner wisdom,
That inner knowing of what it is you're afraid of,
And you sit with this without shame,
And you hold yourself in this moment,
In the knowing that you are human.
And that in and of itself can be scary,
But you've shown up before,
And you will show up again.
And this fear,
It is not yours.
It is not yours to carry.
And it's making you distracted,
And it's making you run away from who you truly are.
From what you can bring to this world,
From who you're meant to be,
My friend.
Breathe a little bit deeper into this feeling,
This knowing,
This you.
Inhale.
Exhale.
Into the recognition of this feeling as separate from you,
Inhale.
Exhale.
Last,
Biggest,
Deepest one here,
My friend.
Inhale,
Fill up,
Expand.
Exhale.
Now as you hear,
Now as you are here in witness of these frames,
There is one more that shows up.
A frame so big that you need to choose which others you'll take off the wall.
What is it time to leave behind?
My friend,
This choice is yours.
In your mind's eye,
I invite you to imagine stepping up to the wall,
Bravely,
Courageously,
My friend,
With an inner strength that is unshakable.
You have it right here.
Come back,
Come back to this moment.
It is all right here within you.
Step up to the wall.
As you hold this new frame in your hands,
You take your other hand,
And you begin to powerfully,
Intentionally remove the frames that no longer fit here.
As you grip your hands around the frame,
It may feel heavy,
But you are stronger.
You start to remove the frames one by one.
Those distractions,
My friends,
Those what ifs,
Those shoulds,
Those waits,
That fear,
That fear,
My friend,
Will you keep it hanging here or is it time?
Is now the chance,
Your opportunity to let it go?
You get to decide.
Slowly,
As you remove,
You take down your last frame,
You make space for this big,
New,
Beautiful one.
Take it in both hands.
This one,
It's light,
But it has a weight to it.
The kind of weight that is unshakable,
A moving,
Like a luxury item.
You can feel how expensive,
How precious it is.
Because what is held within this frame is what you've chosen to put here.
A feeling,
A knowing that even if in moments you get distracted,
You will always,
Always come back to you.
That this power,
This strength is here for you.
That this love,
My friend,
Is here for you.
And from that love is born trust.
And from that trust is a knowing that no matter the chaos,
The distractions outside of you,
You will be okay.
And in fact,
You will be more than okay.
That this life,
Your life,
Is going to unfold in a frame,
In a picture.
One so beautiful you can't even imagine it yet.
The unfolding,
My friend,
With this frame has already begun.
As you place this carefully on the wall,
Intentionally on the wall in front of you,
And you step back,
You start to fill yourself up with what is held here.
What is in this frame to remind you of who you are.
That when you get distracted,
When you get pulled away,
When you get worried,
You get scared,
You come back to this feeling,
My friend.
Inhale,
Breathe into what you can see in front of you.
What is in this frame,
What is starting to take shape here.
Inhale,
Exhale.
Another deep inhale breath here,
My friend.
Inhale,
Fill up,
Expand.
Exhale,
Last,
Biggest,
Deepest one here.
Inhale,
Really fill up with what is in front of you,
My friend.
Now,
What is inside of you?
It is growing,
It is building,
It is expanding.
Now,
Inhale.
Inhale,
Just a little bit more.
Exhale,
Let that go.
Ah,
Get back further from the wall here,
My friend,
And admire what you placed here.
Because this choice is yours.
As you start to come back to the moment,
My friend.
As you start to come back to this you,
Do not forget the unfolding that has already begun.
When you become distracted,
Because you will.
When you become frightened,
Because you will.
When you find yourself in the chaos,
Because you will come back right here.
Because when you are here,
You are clear.
Take a deep inhale breath into this you,
My friend.
Inhale,
Breathe.
Exhale.
When you're ready,
And only if and when you are ready,
Softly,
Slowly,
Opening your eyes.
Perhaps the frames behind me seem a little less distracting,
A little less chaotic now for you,
My friend.
You get to decide,
You get to choose.
And today you chose to be here.
You chose you.
Thank you,
Thank you,
Thank you for being here with me.
Because right here is exactly where you were meant to be.
