Welcome.
My name is Kate and this meditation is part of our 40 days to a personal revolution program developed by Baron Baptiste.
Today we will be doing a 10 minute meditation.
Before we start,
Take a moment and get comfortable in your seat.
Close your eyes and start by noticing your foundation.
Adjust your seat and your support system so that you're comfortable.
And now do something on purpose with your hands.
So either face up or face down or you could take a special mudra or a position of your hands that feels good to you.
Bring your spine to an upright and alert position and relax your shoulders.
Start by bringing your attention to your breath.
Focus the inhale and the exhale.
As you sit,
Create a touch and go awareness of the top 10 tapes that run in your head.
Like the top 10 hits on the radio that are played over and over,
Start to notice and gently label the most common themes that play in your mind.
For example,
You might have what I call the judging judger.
Judgment towards yourself or others.
That tape.
Or maybe it's the victim tape telling the story of how you were wronged.
It might be the worrier or the people pleaser.
As you watch your thoughts,
Look for the patterns,
The energy behind the thoughts and give them labels.
Once you've noticed your thoughts and given them a name,
A label,
Bring your attention right back to your breath.
As your mind wanders and the story starts to unfold,
Take a step back.
Which tape is playing?
Don't judge yourself for the label.
Just use it lightheartedly to recognize the patterns that loop in your mind.
And then let it go.
Focus your attention on what is guiding yourself and teaching you.
Do your best not to get caught up in stories.
Take a step back as soon as you notice.
Give the story a label and then return to your breath.
Do your best not to get caught up in stories.
Do your best not to get caught up in stories.
If your body starts to raise its voice and distract you,
Notice the story that comes up around that.
Give it a label and then come back to your breath.
Do your best not to get caught up in stories.
Take a deeper breath in.
Take another deep breath in.
Before you open your eyes,
Set an intention to do this practice,
Noticing the tapes for 10 minutes each morning and 10 minutes each night before you go to bed.
Start to notice the recurring tapes and notice how draining listening to these tapes can be and how much more vitality you might experience if you can let them fade away.
We start with awareness in our meditation practice and over time we begin to create new,
Stronger,
More balanced patterns.
Namaste.
