This meditation will help you gain more power over your thoughts and the impact that they have on how you feel moment to moment.
Let's begin with body relaxation.
Relaxation will help you integrate any experience in which you engage.
So allow your mind to draw into focus your breath.
Feel your breath going in and going out.
And let's begin with five mindful breaths,
Nice big release through the mouth on the exhale.
Beginning at the top of your head,
Relax your scalp and soften your face.
Let your lips gently part.
Let your jaw relax and loosen.
Notice the breath travel through your throat and let your neck soften and relax.
Tell your shoulders to drop and let go and release.
Feel your arms relax and soften right down into your fingertips.
Notice your heart space.
Tell it to relax,
To let go,
To rest.
Feel your upper back and let it relax.
Your middle back and your stomach soften and release.
Letting go of any tension,
Any tightness that you feel and letting your attention drop down into your hips and pelvis.
Soften,
Relax,
Loosen and let go.
See if you can notice your abdomen relaxing so that it expands and contracts on every breath.
And allow your attention to draw down into your legs.
Let your thighs relax and loosen and let go.
And notice your knees,
Your right knee,
Your left knee.
And let your attention drop down into your calves,
Telling your calves to soften,
To loosen,
To really let go.
With every breath,
You're letting your calves soften just a little bit more.
Notice your feet.
Let them relax and loosen and open.
Now noticing how you feel all over,
Giving one more instruction to yourself to relax completely,
To let go,
To release any remaining tension,
Constriction in the body and in the organs.
Listen and breathe into each statement you hear.
And you may repeat it in your mind afterwards,
Or even say it quietly out loud after you hear it.
I am not my thoughts.
My thoughts are a tool I use.
My thoughts come from habits.
My thoughts can come from my feelings.
My thoughts emerge from my beliefs.
My thoughts can generate my feelings.
My feelings cause me to act.
My feelings can be positive.
My thoughts can be positive.
I can change a thought that bothers me.
I pause when I notice a thought that bothers me.
I challenge thoughts that bother me.
I challenge any thought that makes me uncomfortable.
I find a small change in thought that frees me to feel better.
This new thought brings different feelings.
I feel stronger when I challenge my thoughts.
I feel better when I redirect my thoughts to something positive.
I grow new beliefs with new thoughts.
Expand my good feelings with new beliefs.
I trust and relax when I feel aligned with my beliefs.
I want to trust my beliefs and thoughts.
I trust my thoughts when I trust myself.
I trust myself when I feel aligned with my beliefs.
Notice my actions as well as my thoughts.
My actions demonstrate my beliefs in some way.
Examine my actions to discover my beliefs.
I examine my actions to uncover my fears.
I challenge my fears with new thoughts.
I challenge my fears with new beliefs.
I align my actions with my new beliefs.
I think thoughts that align with new beliefs.
I relax into beliefs that demonstrate who I really am.
I relax into thoughts that demonstrate my trust.
I relax into positive feelings that grow my new mindset.
I choose thoughts that make me feel energized.
I fill my mind with thoughts about things that excite me.
I wonder about all the things I would like from life.
I wonder about what I want to contribute to life.
I choose these thoughts as my pattern of thinking.
I use these thoughts to create my life.
I focus these thoughts to make each moment more meaningful.
My thoughts are my power to make my life just what I want.
Sit quietly for as long as you'd like.
Take the time for a moment or for as long as you can to notice your thoughts.
No judging of them.
Just noticing.
Becoming more aware of the automatic thoughts that arise in your mind.
The more you notice,
The more power you have to redirect them.
