Hello,
And welcome.
I'm so glad you've taken a moment today to be here.
Just you and your breath.
Before we begin,
I'd like to share a little spark of inspiration from a wonderful TED talk by psychologist Ethan Cross.
He explores the inner conversations we all have,
Which is our self-talk,
And shows us that these whispers and monologues aren't just background noise.
They're powerful tools.
Because when we learn to step back to address ourselves as kindly as we would a friend,
Our inner voice transforms from a critic into an ally.
I know for a fact that many people silently suffer with how they speak to themselves,
Including myself.
And so today's meditation invites you to get curious about your inner dialogue,
And practice a simple yet profound shift to harness that voice for calm and clarity.
So,
Find yourself a comfortable seat,
Or lie down.
Whatever feels most nourishing right now.
When you're ready,
Close your eyes if that's comfortable,
Or soften your gaze.
And gently rest your hands wherever they land naturally.
We'll start by taking three full breaths together.
So inhaling deeply for your nose,
And exhaling fully for your mouth.
Again,
Inhaling deeply for your nose,
And exhale fully for your mouth.
Let go of any tension with each out-breath.
Last one,
So inhaling deeply for your nose,
And exhale fully for your mouth.
Now bring your attention inward,
And notice the steady rise and fall of your chest.
As you breathe,
You might begin to notice words,
Phrases,
Or even whole conversations playing in your mind.
And sharing a voice at work,
Maybe talking about to-do lists,
Past conversations,
Hopes,
Dreams,
Worries.
Simply observe without judgment.
Try to imagine those thoughts as clouds drifting by in a clear sky,
As if you're laying down in a park,
Looking up,
Watching the clouds drift.
And with your next breath,
Let's take on a bit of a gentle shift.
Take one of those thoughts,
Maybe a worry or a critical phrase you've heard about your self-repeat,
And now address it as if you were talking to a friend.
Instead of perhaps,
I'll never get this done,
Try,
You can handle this one step at a time.
Notice how it feels to hear that encouragement,
Even if it's coming from your own mind.
If it helps,
You could even use your own name.
That could sound like,
Francine,
You got this.
See if that extra bit of distance brings a softening for you.
And allow yourself to feel the warmth,
And care in those words.
You're not lecturing or forcing perfection,
You're simply guiding yourself with kindness.
If a new thought arises,
Greet it the same way.
For example,
I see you're feeling anxious.
Thank you for showing up.
You are safe here.
Let each inner dialogue be an opportunity for compassion.
Now let's take one more deep inhale.
Breathing in kindness,
And exhale releasing any left over tension.
Gently wiggle your fingers and your toes,
Bringing your awareness back to the room.
When you feel ready,
Softly open your eyes.
You can carry this gentle practice with you today,
Whenever your mind drifts into that old first person loop.
Pause,
Take a breath,
And switch to second person.
Compassionate you,
Or use your own name.
Just notice how that small change can create space,
Perspective,
And warmth.
Thank you for giving yourself this gift of mindful self-talk.
Be well.
