This is a guided mindfulness meditation on calming the voice inside your head.
As we begin,
Relax into a comfortable position,
But keep your mind and body alert,
Focused on my voice,
And ready to hear these words and suggestions.
Enjoy this time,
And begin by focusing your energy on your natural and gentle breaths,
In and out.
Breathe effortlessly,
And recognize your body in this space,
Feeling your limbs resting gently.
You feel life flow through you.
Welcome yourself into this time of presence and peace,
Ready to allow yourself these moments,
Feeling the tension in your muscles melting away with each breath outward.
Continuing that gentle breath,
We will take a journey of self-understanding,
And we'll begin with a short countdown,
Starting from 5,
4,
3,
2,
1.
Each of us has a voice that we carry with us,
The one that creates a narrative in our mind.
We might feel as though we are in full control of these thoughts in our head.
Yet,
If we reflect on the times when we become lost in thought,
Allowing our mind to follow all of its various pathways,
We might realize that many of these thoughts happen outside of our control.
And you may notice that you have these thoughts each and every day,
Every hour,
Or even every minute.
It might feel exhausting to have this continual narrative happening in your mind,
Particularly if it brings you anxious or worrisome thoughts.
In this meditation and mindfulness session,
We can send you down the road of separating the anxiety-inducing and harmful thoughts,
And allow you to catch them before they take hold.
It helps us to become the constant watcher of our thoughts,
In control,
And comfortably aware.
Continuing now to focus on that natural and gentle breath,
Body feeling oh so comfortable and calm,
Feeling these ideas deeply,
And on the next breath,
Allow yourself to feel the presence of your body twice as deeply.
You may feel some tingles in your arms or legs.
Enjoy being here and now,
Present and aware.
Take a few moments to continue to center yourself and deepen your understanding of this relationship with your thoughts.
And in this moment,
I invite you to share five short phrases.
You can repeat them after me,
Either out loud or in your head.
And as you do so,
Just continue to enjoy this time.
Starting now.
Five.
Here in this moment.
Four.
The watcher of my thoughts.
Three.
Present and peaceful.
Two.
Awareness in every breath.
One.
Learning to know myself deeply.
Great.
Now we will do a different count.
In this time,
Remembering the kinds of unconscious thoughts we want to make ourselves aware of,
And so continuing that comfortable breath and that present body,
We start again.
Five.
Aware of anxious thoughts.
Four.
Aware of fearful thoughts.
Three.
Aware of thoughts of painful memories.
Two.
Aware of thoughts about the future.
One.
Aware of myself here and now.
And just once more,
Aware of myself here and now.
You can use these phrases at any time throughout the day.
When you find those unconscious thoughts creeping in,
You will begin to notice them more,
And will mentally praise yourself when you let those thoughts melt away.
Freeing yourself from the burden of constant anxiety or fear.
Lifting the weight that you have carried in your mind for so long.
So freeing,
Like balloons floating up into the air.
Allow yourself to let go,
And become aware in a way that you never imagined,
Or even considered before.
And so,
As you're enjoying this time,
We'll revisit our first countdown once more,
Feeling each word with weight and importance,
And knowing that you have a healthier mindset ready for you,
That you can carry forward into each moment of every day,
And we'll start once more now.
Five.
Here in this moment.
Four.
The watcher of my thoughts.
Three.
Present and peaceful.
Two.
Awareness in every breath.
And one.
I will know myself deeply.
Great job.
If you'd like,
Take a few moments in this place of peace and presence,
Then the session will conclude.
Remembering that awareness in each moment.
Calming that voice in your head,
Day by day,
Hour by hour,
Moment by moment.
Freeing yourself of that burden.
A weight you no longer need to carry.
You have a beautiful future that awaits.
My speaking portion concludes now.
