Hello,
My name is Jim.
I've created this meditation as an opportunity to choose to breathe in the face of difficult thoughts,
Limiting beliefs,
Ideas that you may want to get rid of.
By dropping into the breath,
We create space to make a choice,
And that's what I'm referring to a little later in the meditation.
I use the words deep breath,
Powerful choice.
It's very normal and easy to get caught in reactions and patterns of thinking and behavior that are just on autopilot.
Having the space to choose whether or not I want to believe a thought of I'm not good enough or whatever your thought might be is really the intention of this meditation.
Sometimes it's really hard to know this,
But we do have the power to choose our thoughts and trust our inner wisdom.
So let's get started,
Either sitting or lying down,
Eyes closed or a soft gaze.
Take in a big breath and let it out slow.
If you're lying down,
Stretch your arms out overhead and extend your heels long.
Stretch from your center point out in both directions.
As you exhale,
You can gently place your arms at your side.
If you're sitting,
Gently tilt your sitz bones up and back,
Almost like you're sticking your tail up in the air.
Allow your shoulder blades to slide slightly down your body,
Down your back and in towards each other.
Tuck your chin just ever so slightly.
Notice the lengthening of your spine.
Begin deepening your breath consciously,
Taking in a little more air.
Slowly exhaling,
Just a little more slowly.
As you continue breathing,
Slowly and deliberately notice your weight on the surface.
Just notice,
Continue your deep breath,
Allowing your exhale to release tension around your eyes,
In your cheeks.
Release your jaw and your mouth muscles.
Your shoulder blades can let go,
Your abdomen can let go.
Notice the easy in and out of your body breathing itself.
Allow the two corners of your mouth to raise just a tiny bit.
Not a forced smile,
But rather an acknowledgement that you've consciously directed your attention inward to your body and your breath.
Continuing to breathe,
Notice if your body feels any different than when we started.
Continue to breathe,
Feeling your attention on your body.
Gently bring to mind self-critical thought that may have brought you to this meditation today.
From a place of loving awareness,
Is it possible to observe with detachment those thoughts that make you feel bad?
Continuing to breathe,
Notice your micro smile.
If it's gone,
Maybe you want to bring it back.
Sometimes the thoughts that we live with for so long have helped us cope.
They've helped us survive,
But they may not be true anymore.
What's your thought?
The one you're ready to let go of.
Bring it to your gaze.
Start it with detached,
Loving awareness.
When we get stuck,
We believe those thoughts that make us feel bad,
They're just thoughts.
In fact,
We have the power to choose where we place our attention and on what thoughts we believe.
Say this with me.
Deep breath,
Powerful choice.
Deep breath,
Powerful choice.
With each exhale,
Gently release,
Release with love.
The thoughts from your past that are no longer needed.
As you loosen your grip,
Find your micro smile.
Notice the power of this attention that you command.
Deep breath,
Powerful choice.
Deep breath,
Powerful choice.
Deep breath,
Powerful choice.
Breathe into your power.
If your body desires sleep,
It's okay to allow that now and enjoy your rest.
And if your spirit wants to return to the world of external awareness,
Very gently take in a really deep breath.
Then returning your awareness to the outside senses.
Moving your small muscles,
Then big muscles.
And when you're ready,
Gently allow your vision to open to the world.
Thank you for joining me.
Blessings on your journey.
Sasangha J Fitnesselcome
