Welcome to your turning down your negative self-talk meditation.
This meditation is designed to help you distance yourself from negative thinking and reconnect to a loving and kind voice within you.
Closing down your eyes if you haven't already.
Notice if you can find a little more ease within your body.
A softening between your eyes.
Unclenching your jaw.
Relaxing your shoulders down your back.
Notice a heaviness through your pelvis.
Start to breathe into your belly.
Noticing an expansion on the inhale.
Filling up your stomach,
Your chest with air.
And on each exhale a contraction.
Letting go.
Surrendering.
Keep breathing here.
Inhaling.
Exhaling.
Surrendering.
Bring your attention to your mind now.
You have 60,
000 thoughts each day.
Most of these are repeated from yesterday.
And most of those are habitually negative.
Start to bring to your mind the thoughts you repeat on a daily basis.
The critical thoughts.
Not so nice ones.
The unkind ones.
As you tune into this negative chatter within your mind.
Notice how you feel in your body.
A constriction in your chest.
Short shallow breathing.
A sense of closing.
Simply observing as you continue to tune in to the negative chatter within your mind.
At times your thoughts may become louder or more critical than others.
Know you don't need to push these thoughts away,
Make them bad or judge yourself for thinking this way.
What you resist simply persists.
Most often with greater force.
Only by becoming aware of it can you create an opportunity to truly change.
Start to imagine that you are turning down the volume on a speaker.
As if you were turning down the critical self talk.
Bringing it down softer and softer.
Until it's only faintly heard in the background.
Start to increase the volume on the loving and compassionate voice which is always inside of you.
Perhaps taking a few moments to become reacquainted with your loving,
Kind inner voice.
What are they saying?
How are they making you feel?
Supported?
Loved?
Howled?
Continue to tune in to these loving thoughts,
This loving feeling.
Allowing it to wash over your body.
Expansive.
Opening.
Warm.
After a period of time you might notice a sense of judgement creep back in.
Your inner critic becoming louder once again.
Without judging this,
Critiquing yourself.
Once again starting to turn down the volume and guide yourself back to increasing that loving and kind voice.
Know whenever you find yourself with that loud inner critic,
Know that you can gently turn down that volume.
Guiding it back to your loving,
Kind voice.
You may do this a hundred times a day and that's ok.
Building this loving,
Compassionate muscle within yourself.
Allowing your attention to rest at your heart space.
