Welcome,
And I hope each one of you will come to find peace within yourself.
Today I want to talk a little bit about temptation,
And this meditation is based on a live session I did recently.
All of us,
Every single one of us,
Has to deal with temptations.
The dictionary defines it as the desire to do something,
Especially something wrong or unwise.
And I'm going to talk a little bit about things to try with your temptations,
And then later I'll talk about how meditation can help.
Again,
Everyone experiences temptations.
Some people suffer with their temptations,
And everyone has a different level of temptation.
There are big ones,
And there are small ones.
You may be trying to eat healthy and be tempted by a candy bar.
You may be honest by nature,
But you're tempted when working with money at a store.
And you may be in love with your partner,
But be tempted by your sexy neighbor.
There are so many temptations in life that it would be impossible for me or anyone else to list them all.
And everyone is tempted by different things,
Different triggers.
What tempts me might not be of interest to you at all.
Dealing with temptations is all about self-awareness,
Discipline,
And having a strategy.
Temptations usually arise from desires.
Some are harmless,
While others can derail our goals or values.
So here are a few ways to deal with them.
Identify your triggers.
Understand what situations or emotions or people make you more susceptible to temptation.
Delay gratification,
Giving yourself time before acting on an impulse.
Replace and don't just resist.
Willpower alone isn't always enough.
Replace a tempting behavior with a healthier one.
If you're constantly tempted by candy,
Maybe give in to a sugar-free option.
Remind yourself of your long-term goals and the consequences of giving in.
A strong purpose makes resisting easier.
Another thing you can do is limit your exposure.
Avoid situations that trigger your temptations.
And over time,
Build discipline.
Small victories over your temptations strengthen your self-control.
And have an accountability system,
Maybe a trusted friend or a mentor.
And sometimes even journaling can help you to be honest and motivated.
Temptations aren't inherently bad.
They can be opportunities for growth.
The key is learning to manage them in a way that aligns with who you want to be.
Close your eyes now and let's begin to get in touch with our breath.
Remember,
It doesn't matter if you're sitting,
Standing,
Or lying down.
The only thing that matters when you meditate is that you're comfortable and alert.
As we begin to focus on our breath,
Let's scan our body and begin to relax.
Unfurl your brow.
Unclench your jaw.
Just relax your face.
Relax your neck and relax your shoulders.
Relax your arms and your hands.
Look for any tension in your chest and belly.
Relax your legs and your feet.
And as you begin to relax,
Let's focus even more on our breath.
Our breath is our anchor.
It's there for us in all moments.
When we're sad,
When we're happy,
And even when we're tempted.
Our breath flows like a river.
Sure and tranquil and calm.
Notice your breath.
Don't just breathe.
Notice each breath.
Perhaps a cool sensation in your nose as the breath flows in.
And the movement of your chest and belly as the breath flows in and flows out.
Just continue to relax.
Just breathing in and breathing out.
One breath at a time.
And then the next.
And then the next.
And that is the present moment.
Just following our breath.
Now listen to my voice and follow your breath.
Meditation can be a powerful tool when it comes to dealing with temptations.
Mindfulness helps you become more aware of your thoughts and feelings.
And when you're mindful,
You're better able to recognize when a temptation arises.
Regular meditation can improve your ability to control impulses.
It also reduces stress.
And temptations often arise when we're stressed.
Meditation is known for its stress-reducing benefits.
And that helps you manage your stress and your temptations.
Meditation also helps you regulate your emotions,
Making it easier to respond to temptations.
And meditation trains you to focus your mind on the present moment.
And that heightened focus can help you stay on track with your goals and resist temptations.
Meditation also gives you a deeper understanding of yourself and your triggers.
This self-awareness can help you to anticipate and navigate situations where you might be tempted.
Now here,
I'd like you to just breathe for a minute.
Focus on your breath and think.
And I'll be back in one minute.
Now just continue to follow your breath.
And don't force anything.
You're just breathing in and breathing out.
One breath at a time.
And then the next.
And then the next.
Our breath is truly our anchor in life.
And it can help us deal with things like temptations.
I have a quote from author and teacher Deepak Chopra.
He said,
Every time you are tempted to react in the same old way,
Ask if you want to be a prisoner of the past or a pioneer of the future.
Just continue to breathe.
Our breath flows and flows.
And thoughts are a part of us.
They're a constant part of our world.
But you needn't concern yourself with them when you meditate.
Just continue to focus on your breath and let thoughts pass across your mind and out again.
Thoughts are like clouds in the sky or waves on our lake.
We're only concerned with our breath as it flows in and flows out.
And if you hear sounds,
Just ignore them as well.
Your breath moving slowly in and slowly out is a powerful river of calm,
A river of peace,
A stream of tranquility.
You might want to bring to mind a temptation that you're dealing with or have dealt with in the past.
And just acknowledge its presence without judgment.
It's just a part of your experience.
It's not something to fear or ignore.
Try to explore the underlying reasons for this temptation.
Is it driven by stress or boredom or an emotional need?
Be gentle with yourself.
Be kind to yourself during this process.
And remember,
It's okay to have these feelings.
Shift your focus back to your breath and imagine the temptation as a cloud passing by in the sky.
Just acknowledge it and then let it drift away.
And bring your attention to something positive in your life,
Something that brings you joy and fulfillment.
And allow these positive thoughts to fill your mind.
And now,
If you feel willing,
I'd like you to repeat these positive affirmations either out loud or to yourself.
I'll say each one twice.
I am strong and in control.
I am strong and in control.
I choose health and well-being.
I choose health and well-being.
And lastly,
I am at peace with my choices.
I am at peace with my choices.
And now,
As you continue to breathe,
Let this affirmation resonate within you,
Reinforcing your commitment to overcoming your temptations.
Now,
As we come to a close,
Open your eyes and come back in the room.
Wiggle your fingers and toes and stretch and feel how good it is to be alive,
How good it is to be in this moment.
Temptations are simply a part of being human.
And there'll be times when you don't resist your temptations.
And that's okay,
Too.
All we can do in our life is try.
I hope this has been a beneficial and calming session.
I want to thank each and every one of you for joining me in this moment.
Just continue to follow your breath and you'll get through the hardest things in your life.
Till next time.
