Tuning Out Negativity

In this gently guided meditation, you will acknowledge and release negative thoughts, and release tension from your mind, body and heart. With the healing presence, voice and intention of Jess King, this meditation is a soothing and nurturing experience.

Stay tuned for more meditations here on insight timer as well as more inspiring content on Jess King's new YouTube channel at: www.youtube.com/jessking

Transcript

Hello beautiful souls.

I'm Jess King and today's meditation is all about tuning out negativity.

Before we begin,

Find a really comfortable place where you can either lie down on your back with your arms along your sides with your palms facing up or gently place your right hand on your belly and your left hand on your heart.

I always suggest lying down because that is what is most comfortable for me personally.

However,

You're very free to sit on a chair where the back is supported and with the bottoms of your feet on the floor.

So you're nice and grounded with the spine supported.

Alternatively,

You're always free to sit in Lotus position with your legs crossed.

Do what's most comfortable,

What's most natural for you.

It's really all about comfort here and just allowing yourself to more easily relax.

Okay,

So if you're lying on your back,

It's a little bit chilly.

Feel free to take a moment,

Grab a blanket.

You're always free to grab a pillow and put it underneath your knees or underneath your lower back.

So your spine is supported.

Your back is nice and straight and again if you're lying down,

Ideally your palms are facing up toward the sky or you have one hand on your heart and one hand on your belly.

So just take a moment,

Find that ideal position for you.

And once you have it,

Gently allow your eyelids to fall closed.

Notice if your shoulders are a little too close to your ears,

Try and drop those shoulders.

Release a little bit of tension in there.

Sometimes we're holding tension and we don't even realize it,

So just consciously relax your shoulders as well as your jaw.

Releasing any tension in your face and noticing that difference.

And very gently just to start our practice today,

Let's take several breaths in and out together.

We're going to breathe in through the nose and out through the mouth.

Okay,

So together let's take a nice long slow deep breath in through the nose and out through the mouth.

As you exhale you can feel your body letting go just a little bit more.

Let's do that again.

Nice long slow deep breath in through the nose,

Breathe into your belly and gently exhale letting go.

Notice the difference in your body.

Notice yourself relaxing.

Placing your attention on your breath,

Consciously tuning out the rest of the world,

Tuning out whatever else is going on and not judging yourself.

If perhaps it's difficult to focus,

There's something on your mind or heart right now,

Just give yourself some credit here.

You know,

Just gently notice and come back to the breath in and out.

Continue following your breath without changing anything.

Noticing any sensations that may or may not come up as you breathe in and out.

Release.

And as you inhale,

Let's gently visualize a beautiful white healing light.

It's coming in through your nose as you breathe in.

You can feel it coming up towards your crown and back down into your throat and expanding that precious heart,

Expanding those lungs each time you breathe in.

And as you exhale you're just allowing that light beautiful energy to flow through every cell in your body.

Continue observing your breath in and out.

And allowing this peaceful calming energy to just wash over your body with each exhale.

Feeling your body relax.

Feeling your physical body just replenishing as this beautiful light is gently washing through every cell in your body.

Oftentimes in life,

You know,

We're confronted with negativity.

It can come from our thoughts.

It can come from the news.

It can come from conversations with other people in our lives.

And these negative thoughts,

Whether it has to do with a thought about the future or self-belief or just generally feeling like we're missing this sense of optimism,

This sense of faith and positivity in our life.

We have a choice,

You know,

When this happens it's so important to realize that our thoughts are not real.

Our thoughts only have power when we focus on them and they have incredible power,

You know.

So I would suggest that when this happens,

When you feel as though you're starting to feel negative,

You're starting to feel worried about the future,

You're starting to just pick up on this negative vibration and it's causing you to feel unhappy.

It's causing you to overthink and overanalyze.

It's really important to recognize that through the practice of meditation,

Through the practice of deciding to focus on positive thoughts,

We actually have the power to heal.

We have the power and ability to shift,

To catch ourselves and to do the work,

To shift into a positive mindset again.

So as we take a few deep breaths in together and all this said,

To feel negative,

To feel affected is a beautiful thing.

To be sensitive is a gift,

To be an empath is a gift.

I deeply believe this and when we empower ourselves as empaths to decide to focus on light,

To focus on optimism and shift our energy and mindset,

Anything is possible.

Okay,

It just takes practice so let's just together,

Perhaps you turned on this meditation because you felt bothered by something and you just wanted to shift into the positive vibration for whatever the reason,

You're here now.

So let's just consciously think about to get in this positive vibration.

Think about someone in your life who makes you really really happy.

It can be someone in your family,

A dear friend,

Near or far,

Someone who really really matters to you,

Who makes you smile,

Who brings you joy.

So that first person you thought of,

We're gonna take a few breaths in and out,

In through the nose,

Out through the mouth and you're gonna visualize this person in your mind and you might even notice yourself start to smile because this person really makes you feel happy inside.

Okay,

So let's take a nice long slow deep breath in through the nose,

Breathing in this sense of joy,

This beautiful energy this person has and as you exhale release that,

Let that go,

Feel that joy,

Feel that genuine happiness and shining vibration in every cell in your body.

Okay,

Let's take a few more long slow deep breaths here in through the nose,

Breathing in,

Visualize this person,

Continue and yes you can feel yourself filling with this this joyful vibration bringing you back to the beauty of this present moment,

To the love you have for this person.

And let's do that one more time,

Deep breath in and out.

Just notice how that feels in your body,

You can perhaps notice that you physically feel a bit differently,

You can feel like this sort of shiny energy coming in through your breath.

Continue following your breath in and out.

So I mentioned a person and by the way that could have been a pet,

It can really be anything,

You know anyone,

Anything that brings you joy.

I just thought that would be a nice way for us to arrive in this space of joy.

Notice how by focusing on your breath,

By tuning into this into this thought to visualizing this person or pet or thing,

How it brought us there.

Now chances are this person in your life is someone,

If it's a person,

Someone who you share positive memories,

You share a positive connection,

A nurturing relationship,

A relationship of substance that nourishes your heart.

And sometimes in life through our jobs,

Through our families sometimes unfortunately,

Through people we encounter when we are,

When we meet those who have sort of this negativity about them or are just not the most optimistic.

When we spend too much time with this type of person,

It can really affect us.

So one way to heal this is to first,

If you have the opportunity to spend less time with this person,

I highly recommend that because self-care is all about you.

In order to take care of others and shine your light with the world,

You need to prioritize your happiness.

If you work with this person or or must see this person very often,

This gentle practice of inhaling slowly through the nose,

Out through the mouth,

Breathing in the present moment,

It can help tune down that negativity.

It can help sort of recalibrate,

Realign you with your natural,

More optimistic self.

As I imagine some of you know,

There have been many articles written about,

You know,

Who we spend our time with in life,

Our five greatest influences,

Right?

So really take care about about this sort of thing and sort of try and really focus on positive thoughts,

Positive people,

And I know that's a broad statement.

No one is 100% positive every day,

But in general,

Right,

We know who we know who does that.

Hopefully we do that.

And if we don't,

That's okay too.

It's all okay.

This is just a different journey.

This focus of breathing and light,

Of thinking about someone or something that brings you joy,

Can help take you back to the present moment,

Can help you tune down the volume of that negative thought,

Tune down the volume of that toxic energy,

And just release it to the universe.

Let it go on your exhales and notice how your body feels,

How more relaxed you feel,

How more calm you feel,

Reassuring yourself that it's all okay.

And when we come across times in our lives where we feel down,

We also need to recognize that is okay,

You know,

It happens.

Accepting how we feel is incredibly healing,

This self-awareness.

So if you've been feeling down or negative or scared or worried,

Please don't judge yourself.

Love is the cure.

Give yourself a little bit extra love.

As you meditate,

You can just take,

If you're feeling really down and you feel consumed by negative thoughts,

Take a few breaths in and focus especially on self-love.

Breathe that in through your nose and as you exhale,

Allow that loving energy,

That loving vibration to flow through your body.

And recognize you can do this at any time.

You certainly don't need me for this.

I'm just here with you to remind you it's okay to remind you of your divine powers within,

Your healing ability and to encourage you to take this beautiful precious time for yourself even if it's just five minutes of your day.

And even if you feel it's so hard to focus,

Just take on that habit if you haven't already.

And embrace your breath,

Embrace this moment,

Embrace your challenges,

Always knowing your challenges would not be here if you were not up to it.

So just trust that.

Choosing positive thoughts,

Choosing to focus on optimism,

Deciding to spend as much time in our lives with people who lift us up,

Who care.

And not being afraid to say no if we don't feel it.

Not to be afraid to decline an invitation if we feel exhausted emotionally by someone's negativity.

We just breathe.

Continuing to breathe in light and breathe out light.

Allowing this beautiful feeling to wash all throughout you,

Filling your body with love and light with each breath.

And if you would like to stay here for longer I invite you to do so.

And if you need to get your day started or if you're winding down or getting back to work,

Whatever you're doing,

Perhaps you're in confinement.

Hopefully you're not but even if you're out of confinement,

As I am I'm still sort of in confinement.

Wherever you are just take a few more breaths and then gently open your eyes slowly and maybe look around the room.

See if you notice something different.

Sometimes after we meditate we become more aware so perhaps there's something different that makes you happy.

Perhaps the painting you know you didn't notice the color of.

Perhaps nothing.

Just wanted to add that.

Thank you so much for being here with me.

I wish you a beautiful rest of your day or evening and I'm sending you so much positive energy from my heart to yours.

Thank you for being here and hope to see you soon.

You can find more at my YouTube page.

This is the first one but of many.

Love,

Light and positivity and healing energy to you.

Reviews

This was really wonderful. Thank you so much for the effort!

Thank you so much!