Releasing Limiting Beliefs

Negative beliefs about ourselves can have a profoundly limiting effect on our psyche and our lives. By approaching these beliefs with curiosity, we can liberate ourselves from their constraints and uncover a deeper understanding of who we are.

In this self-inquiry meditation, you'll be invited to bring awareness to your self-limiting beliefs and reconnect to the peace and happiness beyond them.

Transcript

Hi and welcome to this meditation on releasing limiting beliefs.

Have you ever found yourself repeating a problematic behavior despite your deliberate efforts to stop it?

When this happens and we find ourselves stuck in self-sabotaging patterns,

We may see it as a sign that a limiting belief is acting on us in a more unconscious way.

Indeed,

The beliefs we hold about ourselves have immense power over our lives because our actions are always in line with what we believe to be true.

And even if beliefs like I'm not intelligent,

Deserving,

Or capable enough seem to be obviously detrimental to our happiness,

It's not always sufficient to become aware of them for them to disappear.

Because these patterns most likely developed over many years,

They are deeply embedded in our ways of relating to others,

In our thoughts,

And in our bodies.

So instead of trying to force these patterns away,

We would benefit from bringing some curiosity to them and to see how they may have served us and the role they continue to play in our lives.

For example,

When we were going through painful and frightening experiences as children,

The belief that if things go wrong it must be my fault could have provided us with a sense of control over an unpredictable environment and helped to preserve our attachment with our parents,

Upon whom our survival depended.

Even today,

These beliefs,

However negative,

May continue to give us a sense of certainty,

Protection,

And control over our fear of the unknown and other difficult emotions.

The problem is that these beliefs,

Sometimes adopted early in childhood,

Continue taking a heavy toll on our happiness and freedom as adults.

By getting to the root of these beliefs,

We may have the opportunity to see that they are not who we really are.

Through the process of meditation and self-inquiry,

We can access our true essence,

Which is distinct from our personality and everything we've learned about ourselves.

We come closer to our true identity,

Not by adding new ideas about ourselves,

But by subtracting,

By uncluttering our limiting beliefs,

And thus discovering that we're far deeper and far more resourceful than what we commonly think we are.

That's what we'll be exploring in today's meditation.

Start by sitting upright,

But without it being uncomfortable.

Make sure that the front of your body is open so as to receive the full range of your breath.

Close your eyes to turn your attention inwards and start breathing slowly through your nose.

Become entirely still.

The only thing moving in you is the air coming in and out of your nostrils.

Now,

Notice what's happening in your experience of this moment.

The different sounds around you,

The sensations of your chair or cushion beneath you,

And if you feel a particular mood today,

Notice how that mood manifests within your body.

Turn your attention to the sensations of your breath,

And notice how your body is breathing on autopilot,

Without you having to do anything but to observe this rising and falling movement.

Now,

Starting at the top of your head and going all the way down to your toes,

Observe the sensations in your body as if you were passing underneath a scanner.

If you notice stronger sensations,

Slowly sweep your attention one way,

And notice how your body is moving in a different direction.

If you notice stronger sensations,

Slowly sweep your attention once again on this area,

And notice if they're linked to any emotion you're feeling today.

If at any point during this meditation you're distracted by thoughts,

Sounds,

Or sensations,

It's perfectly normal and it's okay.

When you notice these thoughts,

Simply bring your attention back to your breath,

That is,

To the sensations of the air coming in and out of your nostrils,

Or to the rise and fall of your chest or abdomen.

Follow your breath from the very beginning of the inhale to the very end of your exhale.

And now,

Simply by observing your breath,

Allow it to slow down,

So that the flow of air moving in and out of your body becomes thinner and thinner,

As if your breathing was following the rhythm of very small waves on a quiet beach.

When you follow your breathing with your full attention,

It's as if you were just attention.

It's as if you were diving in the depths of your inner ocean.

You can watch the waves of your thoughts and emotions from an area of calm and serenity.

If you get caught into one of these waves,

It's all right.

Simply bring your attention back to your breathing.

Now,

Think of a situation in your life right now that's a source of dissatisfaction.

Perhaps a situation that keeps recurring despite your best efforts to do things differently,

And that generates a sense of frustration and pessimism.

Notice if there are any thoughts you have about yourself in this situation,

Such as,

I'm not good,

Competent,

Intelligent enough.

I'll always fail.

No one could love me.

I'm too much like this,

Not enough like that.

Here and now,

With every inhale,

Notice the physical sensations associated with these thoughts,

As if you were doing a scientific experiment to notice the effects of such thoughts on your mood.

Notice where they resonate in your body,

How they affect you.

And if this feeling of not being enough of something seems familiar to you,

Feel into how old you might have been when you adopted this negative belief about yourself.

And imagine how this belief may have served you,

Perhaps by giving you a feeling of reassurance,

Security,

Or control in difficult situations.

And today,

Consider how this belief may still be serving you.

Consider also how this belief may be limiting you.

And now ask yourself,

In what way is this belief not entirely true?

Take the time to find a fact,

An experience,

That contradicts it in one way or another.

Now see if you can zoom out on your life to gain more perspective.

And imagine,

Who would you be without this belief?

What would your life be like without this belief?

Notice whether new possibilities emerge when you're free from this idea that you're not enough.

Here and now,

With every inhale,

Bring to your body the feeling of freedom,

That comes from recognizing that you are not your limiting beliefs.

The author Marianne Williamson wrote,

Our deepest fear is not that we are inadequate.

Our deepest fear is that we are powerful beyond measure.

Our deepest fear is that we are powerful beyond measure.

Our deepest fear is that we are powerful beyond measure.

It is our light,

Not our darkness,

That most frightens us.

We ask ourselves,

Who am I to be brilliant,

Gorgeous,

Talented,

And fabulous?

Actually,

Who are you not to be?

You are a child of God.

Your playing small does not serve the world.

There's nothing enlightened about shrinking so that other people won't feel insecure around you.

We were born to make manifest the glory of God that is within us.

It's not just in some of us,

It's in everyone.

And as we let our own light shine,

We unconsciously give other people permission to do the same.

As we are liberated from our own fear,

Our presence automatically liberates others.

Finally,

You can silently repeat the following sentences and let the words resonate within your body.

First affirmation,

I have the power to reinvent myself.

Second affirmation,

I am stronger than I think.

Third affirmation,

I am a good person.

Fourth affirmation,

I am worthy of love.

Fifth affirmation,

I am creative.

Sixth affirmation,

I am a good person.

Seventh affirmation,

I am a good person.

Eighth affirmation,

I am a good person.

Ninth affirmation,

I am a good person.

Tenth affirmation,

I am a good person.

And when you're ready,

You can slowly open your eyes.

I hope you found today's meditation meaningful.

Have a great rest of the day and I'll see you next time for a new meditation.

Reviews

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Beautiful as always! So helpful, has true meaning to my life and situation. Thank you for bringing this to us! With your meditations I feel like I am not alone. I feel understood and inspired to feel good about who I am. Thank you!

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