Make sure that you are in a comfortable position.
When you're ready you can close your eyes and start with three slow deep breaths at your own pace.
And now we'll enter into the first and the last time you will be in control for this meditation.
We're going to go through the body scan looking for areas of tension.
You can go at your own pace.
You can go slower than I am listing off.
And if any area needs extra attention feel free to stay there as long as you need to.
We're gonna start at the toes.
You can wiggle.
You can flex your foot.
You can rotate your ankle.
Any squeeze and release in any area of the body that you need as we move up.
Deep breaths into that area.
Moving up through the legs.
Letting go of the knees.
Moving up through the thighs.
Maybe some rotations here.
Into the abdomen and lower back.
Upper back.
Chest.
Shoulders.
You can bring them up to your ears.
Rotate up and down.
Moving down through the arms.
Past the elbows.
Rotating the wrists.
Clenching and releasing the fists.
Through the fingertips.
Moving back up through the arms.
Up through the neck.
Side to side or some half circles.
Up into the head.
Relaxing your jaw.
Bringing your tongue away from the roof of your mouth.
Relaxing your cheeks.
Ears.
Forehead.
And the top of your head.
Now for a moment just notice anything that you feel.
Think.
Any emotions coming through.
Any physical sensations.
Let them come in.
But just hold back and notice them.
If it helps you can categorize them into thoughts,
Feelings,
Or sensations.
But try not to do anything else with them.
Don't judge them.
Don't try to stop them.
Don't criticize yourself.
It's better to congratulate yourself for noticing what's coming in and then just watch for what's coming next.
This act of noticing and naming these things actually puts some space between you and them.
So that you can start to realize that you are you.
You are not your thoughts.
You are not your emotions.
You are simply you.
You have thoughts.
You have emotions.
You have sensations.
But they do not define you.
Let these thoughts come in and make their way out just like trains rolling through a station.
You're not getting on any of them.
You're just watching.
And then you'll start to notice that you can control the thoughts and the feelings that are coming in.
You get to choose if you want to get on any of those trains.
And you can.
Just make sure that it's your choice.
And if you change your mind you can bring the train back to the station.
Silently or out loud repeat these affirmations.
I release the need for control.
I trust that things are happening for me and not to me.
I understand that I always have a choice.
Even if they're not the choices that I think I want,
I always have a choice.
I understand that if I have free will so does everyone else.
I understand that I can help other people but I cannot choose their path for them.
I trust that everything that I need and everything that I desire will make its way to me.
I release the need to control the outcome and instead focus on the journey.
I trust that as long as I do my best things will always work out.
I know that I may not fully understand that it has worked out until a long time after.
I can control my reactions to what happens to and around me or even for me.
I trust that I am co-creating my reality with God or the universe or source or spirit.
I remember to call on my angels and guides for help anytime I need it.
I remember to call on my friends and family for help anytime I need it.
I know that I am loved unconditionally no matter what and that my worth is not defined by what I do or don't do.
Anytime you find yourself getting frustrated with things not going the way that you envisioned them,
Stop and take a breath and remember that you cannot control everything or anyone around you.
The biggest thing you have control over is your own reaction and the choices that you make.
Own those choices and own that control but release the need to control everything else.
Trust in divine timing even when it's frustrating.
Trust again that things are always happening for you and not to you.
Allow yourself to feel your emotions,
To have your thoughts,
To feel the sensations but remember not to let them shape your identity.
If that's something that's been hard for you it will come easier with practice.
Just begin by noticing just like the beginning of this meditation.
That's all you have to start with is noticing and then once you've mastered that or you feel comfortable enough with that you can dig deeper.
Taking your time you can start to come back into your body.
Take another deep breath if you need and whenever you're ready you can open your eyes.
