Hello and welcome to this guided mindfulness meditation.
My name is Jan and I will be your guide.
When you are ready,
Find yourself a comfortable spot where you can rest without the risk of being disturbed.
The spot could be seated or lying down,
Whichever you prefer.
And for the rest of our time together,
You are going to go within and allow yourself to disconnect from the world outside of you.
So now,
Allow yourself to get comfortable wherever you may be.
If you need to move in any way to make yourself more comfortable,
Then do so now.
Remember that this time is for you.
This is a moment for you to disconnect so you may reconnect with yourself.
And when you are ready,
Gently close down the eyes and bring your attention within.
Notice how you are feeling today.
What does your inner world feel like?
This is not an intellectual question.
There is no need to answer this with your mind.
All you need to do is to sense within and notice.
What kind of energy are you bringing to your practice today?
And can you approach what you notice with a sense of curiosity?
What if no sensation or feeling or thought is wrong?
Whatever is there is simply there.
Allow yourself to lovingly embrace whatever you notice.
Embrace whatever you notice is going on inside of you.
If you find yourself getting pulled away by thoughts,
Know that this is perfectly normal.
And know that this is an opportunity for you to train your mindfulness muscle.
Every thought that tries to grab your attention is an opportunity for you to rise above the thoughts and notice it.
There is no need to dive into the thoughts.
Simply allow the thoughts to come and go.
It can be helpful to see your brain as a radio receiver.
Know that you have different channels that you can tune into at any given moment in time.
At any given moment in time.
And this means that if you find yourself stuck on a single frequency then you have the power to change it.
All you need to do is remember that you have the ability to control where your focus goes and affect the thoughts that you attract towards you.
So now,
In your mind's eye,
Can you visualize an old-fashioned radio with a dial?
Where is your brain currently set?
At which frequency is your brain currently receiving it?
And what happens if you were to go up to this dial and gently,
And what happens if you were to go up to this dial and gently increase it?
Do you notice your thoughts changing?
Becoming more loving,
More empowering,
More supportive.
Now allow yourself to experiment with this dial.
To experiment with this dial.
Turn down the frequency and see what happens.
And then raise it back up to a level you wish to live at.
And know that you can come back to this dial in your mind's eye at any time.
Whenever you feel stuck in negative thoughts,
Simply remember that you have the power to influence the thoughts you attract towards you.
Know that where your attention goes,
Energy flows.
So as soon as you catch yourself in negative thought spirals,
Know that you have the power to break free.
All you need to do is remember.
That you can change the dial at any moment.
All you need to do is to slow down and go within.
Now allow yourself to turn this dial in your mind's eye to the highest frequency that you can imagine.
And simply observe the kind of thoughts that enter your mind.
What do thoughts grounded in unconditional love sound like?
Allow yourself to listen and receive with an open heart.
Now,
Before you ground back down and come to your body,
Gradually tune the frequency back to a level that you are happy with.
But make sure it is at least higher than the frequency you had when you first began this meditation.
And when you are ready,
Gradually bring your attention back to your body.
Gradually bring your attention back to your body.
Feel the contact between the ground and your body.
And notice any sensations around you.
Allow yourself to ground back into your surroundings.
And in your own time,
When you are ready,
You may open your eyes.
Thank yourself for taking this time for you.
Namaste
