Become Totally Fine Now

This meditation will help untether you from your negative perceptions of self, habits, and self-limiting beliefs, and gently bring you to perceive and respond from a totally fine version of yourself. This meditation includes a guided practice you can come back to any time, to help lock in the practice and make it a part of you.

Transcript

Hi,

I'm Alice Langholt,

And I'm so happy you're here.

This meditation is designed to help untether you to your previous ways of thinking negatively,

Or your habits,

Or your triggers,

And help you realign with the part of you that is always totally fine.

I invite you to start by accepting that this is possible.

It's understandable if you've fallen into habit or you've come to believe that you have certain tendencies,

Certain negative qualities,

Or just certain ways of thinking that limit you to feeling less than your full potential.

These ways of thinking have gotten in between you and your happiness,

Or even acceptance of yourself as someone who can be grateful,

Happy,

And totally fine in the moment,

Pretty much no matter what's going on around you.

So I'd like you to start by accepting that this is even possible,

Even if you're only accepting it for the brief time that I'll be talking to you.

Are you ready?

Let's begin.

I'd like you to make sure that you're comfortable,

Because any tension in your body is going to be distracting.

So we want to start by being as comfortable and relaxed as you can be.

Please check in with your body right now.

Do a little scan from head to toe,

Part by part,

Just checking to make sure that each part of you is relaxed.

I'll walk you through it.

So start with your eyes.

Make sure you relax your eyebrows,

Your eyelids.

Good.

Now I'd like you to move your thinking down to your jaw.

Is your jaw relaxed?

If not,

Go ahead and change that.

Relax your jaw.

Further,

We're going to move to the neck.

Is your neck relaxed?

Can you gently move your head from side to side without any major effort?

Try that now,

And then move down to your shoulders.

Check your shoulders.

Are they relaxed?

Are they tense?

If they are,

You can try raising them all the way up to your ears and then letting them go.

As you do,

You'll release the tension in your shoulders.

Check your back.

Is your upper back relaxed?

You can try tightening the muscle and then releasing it to make sure.

Check your forearms,

Your biceps.

Are they relaxed?

Let them just sink in next to you on either side and relax your fingers by first flexing them and then just letting them be as comfortable as they can be.

Moving downward,

We're going to check in with stomach.

How's your diaphragm?

Is it tense or is it relaxed?

Take a nice deep breath in.

Hold it,

And as you release it,

Allow your diaphragm to be fully relaxed now.

Checking with your lower back,

Make sure nothing is tense,

Nothing is tight.

And moving down,

Do the same with your hips and your buttocks,

Making sure these muscles are resting comfortably.

Now bring your attention to your thighs.

Make sure your thighs aren't trying to move or hold themselves up or any of those things that require effort and allow them to be comfortable and at rest.

Check in with your knees.

Make sure your knees are relaxed.

Nothing needs to be run to right now,

And you don't have to hold any particular posture.

Now your calves.

How are those calves?

Make sure that your calves are comfortable and not doing any unnecessary work.

Moving your attention down to your ankles,

Make sure your ankles are comfortable,

And go ahead and squeeze your toes.

Hold them,

Hold them,

And release.

And as you release,

All remaining tension is gone.

There we go.

Great job.

Now I'd like you to think about your life and think about yourself as you've been moving through your life,

As you've been responding to the people around you,

Whether at work or at home or anywhere you go.

And maybe there are some things that feel uncomfortable or stressful.

And maybe you have some judgments about yourself and the way that you have tended to handle things or the ways in which things have bothered you.

That's okay.

We're only becoming aware of that right now.

I'd like you to think about those things that you just named in your mind,

And I'd like you to consider this idea.

None of those things are you.

Your habits are not you.

Your triggers are not you.

They're just conditioned responses.

Those things are not who you really are.

For now,

I'd like you to allow those things to kind of float away,

Just slightly out of sight,

So you're not really owning them anymore.

Because you're still here when those are there,

And that means you are not them.

Knowing that those are not you,

And that you can really decide who you really are,

How you're going to behave,

And even how you're going to respond to what life brings you,

I'd like you to consider that you are pure potential now.

And when you consider that you're pure potential,

Let's decide that you are pure potential now.

Let's decide who's going to be you for a while.

We're going to tap into a version of you that is the totally fine version of you.

Now,

My name is Alice,

So that version of me is totally fine Alice.

I'd like you to think of totally fine and your name to define this character that you're going to play for a little while and play with right now.

The totally fine version of you.

Letting yourself imagine for now that there is a totally fine version of you that is fully capable of living your life in a way that always feels totally fine.

Let's talk about what that person,

That version of you might do,

How they would act,

And how they would respond to those situations that previously were really bothering you.

So you're going to ask yourself this question,

How would totally fine me think about those things?

Pick one of the things that you identified before that I told you to let float away a little bit.

Pick one.

Maybe it's,

You know,

A conflict with someone in your life,

A difficulty getting along with someone,

Perhaps.

Or maybe it's a challenge that has just been frustrating you for some time.

Whatever it is,

Pick that and say,

How would totally fine me respond to this?

Now,

In answering this question,

It's important that you know that the totally fine version of you would understand the situation but would always be able to respond and feel totally fine in the ways in which they think about it and the ways in which they react.

So I'd like you to imagine the totally fine version of you responding to that issue.

How would totally fine you think about it?

How would totally fine you act?

What would totally fine you do in response to this particular thing that was previously bothering you?

I'd like you to take a moment and really allow yourself to imagine the totally fine version of you taking over that particular event or issue.

I'll give you a moment to let yourself play with this.

And there's no wrong answers,

Okay?

So just do it freely and comfortably and with a playful mind.

Okay,

Great job.

What you've just figured out is that you can think from a totally fine version of you.

You can think from that version of you.

You can imagine yourself behaving that way.

And it isn't very difficult.

The capacity of being totally fine is completely within you and available to you at all times.

And that's,

For some people,

A very big realization.

I hope it's really useful for you to know this because you can tap into the totally fine version of you anytime and let that totally fine you live your life,

Interact,

Be you.

And as you play with this character,

You realize you have every ability to be this person,

This person who feels totally fine in their life,

In your life.

You are able to be a totally fine version of you,

One that feels comfortable in the world.

Even when the world presents discomfort,

You can be totally fine dealing with it in a way that doesn't hurt you,

That doesn't cause you to suffer or be triggered or fall into habits that you don't need.

I'd like you to allow the totally fine you to expand a little more right now in your mind.

Just rest a little longer and think about various parts of your life,

Work,

Home,

Out.

Think about the totally fine version of you interacting in these spaces.

Imagine it and feel into it and enjoy that for the next couple of minutes.

Wonderful.

Thank you for trying this exercise.

Now I'd like to encourage you to take what you learned here and use it going forward in your life as you leave this meditation,

As you get up and move about and carry on with your day.

I'd like you to remember that totally fine you is always there and ready and all you have to do is bring your mind back to being the totally fine you and take totally fine you into your day,

Being you.

I think you'll find it's a wonderful way to live and makes you feel so much more in balance and in control and totally fine because that's really how we really want to feel.

We really just want to feel okay.

We want to feel good and you're not going to feel totally fine and stressed at the same time so totally fine is a non-stressed version of you.

Feel free to let me know what you think about this,

How it went for you and I again am very grateful that you gave this meditation a try.

Thank you.

Reviews

So uplifting. Your voice, your message, your style, your warm heart.. make this truly delightful and quite magical in these times. Like Warm hugs... thank you friend ✨️🙏💕💕