Welcome to this journey of choosing life meditation.
This is your captain speaking to you to guide you on a journey to control your mind.
So sit back in your chair or on a mat or a cushion or in whatever position you fancy that you feel grounded and not fidgety.
I like to do this meditation regularly along with other activities to train myself to control my mind and choose which thoughts I allow to reign free in my mind versus those I'd rather take a pass on.
Let's start to focus on your breath and your awareness now.
Notice the sounds around you and accept them as okay.
Notice how you are sitting where your body is in contact with your seat and that it is okay you are grounded and secure.
Notice that you are safe and take your attention to your breath.
Let's increase our focus on our breath ever so slightly at first.
First feeling the sensation of air as it passes in to your nostrils right on the tip of your nose where the airflow flows in.
Then as you breathe out right at that same spot as the air flows out of your nostrils.
As you breathe expand your awareness to feel the air flowing in down past your chest into your stomach and pause there.
Now exhale fully.
Keep breathing fully in and focus on that pause before you exhale.
That space of nothingness just being then the natural exhale.
You can count to four on the inhale if you like.
Two as a pause then four again on the exhale.
Inhale two three four pause two exhale two three four.
As you continue breathing notice your thoughts forming at the same time with you.
You as the observer of those thoughts they are just thoughts after all.
They are not you.
You are safe.
You are breathing.
The thoughts are okay.
Observe them.
Look at them without attachment and let them pass one by one like clouds in the sky drifting by.
If they don't pass right away it's okay.
Acknowledge them.
Continue to look at them softly.
Being gentle with yourself.
Observing them as just thoughts until they pass as all thoughts will all the time putting the majority of your focus or even all of your focus on your breath.
Breathing in two three four pausing breathing out two three four finding yourself in a natural flow with the world.
You are after all part of everything.
Your breath is the breath of the world and your thoughts are sending out a vibration to all of the world.
Focus your thoughts and your life energy on healing.
Healing yourself.
Healing the world.
Healing someone that comes to mind that could use some healing.
Notice how wonderful it is to be good in this world.
Smile inside and outside feeling that gratitude for being alive.
Notice your face relax and your lips impulsively rising to a smile at the edges.
You are alive and your thoughts and all that is happening in the world around you is what you are observing.
As you observe your thoughts and you go through the day and you interact with other people and you observe all things in this world you can prioritize your breath and your focus and choose how you will respond to these observations choosing to allow them to pass or applying loving attention to them perhaps wishing them to heal but always with your own choice of your mind deciding without fear or anxiety how you will react or not react to each instance and each thought that is a result of it.
Now as we come close to the end of this meditation and you continue breathing feeling the calm effect of control over your mind feeling peace and knowing that when anxiety anger or fear arises from observing something of negative energy that you will recognize and prioritize to observe it without reaction just contemplation and deciding where to place that thought this will include any unhealthy impulse you have any action that does not meet with your feeling of integrity any interaction that you have with the world internally or externally now let us go calmly and confidently into the rest of this day and hopefully all days together in control as beings with a higher purpose and level of mind control healing the world arouse yourself from this meditation when you are ready go in peace and choose life thank you for being a part of this day with me
