Hi,
Go ahead and get comfortable.
Take a seat or lay down.
Make any adjustments you need and make sure that your body is supported.
The goal is to minimize any physical pain or discomfort so that we can focus on your mind and give it our full care and attention.
If you feel comfortable,
Go ahead and close your eyes.
Connect with your breath,
Observe as you inhale through your nose and exhale through your mouth.
Notice how much cooler the air feels as it enters through your nostrils and how much warmer it is as it exits out of your mouth.
Continue breathing while inhaling and exhaling through your nose.
Notice the rhythm of your breath.
Is it erratic?
Short?
Do you have any pulling back sensations as you try to deeply inhale and exhale?
Relax the areas around your eyes.
Soften your forehead.
Unclench your jaw.
Relax your throat and shoulders.
Let your lungs expand.
Breathe in and breathe out.
Our mind is magical and powerful,
But inevitably,
It's shaped by so many things that are out of our control.
Our genetics,
The environment,
Our cultural background and experiences that we've accumulated throughout our lifetime.
When our mind deceives us by creating stories that do not exist,
It's easy to feel defeated and powerless.
Letting go of intrusive thoughts starts with accepting them for what they are.
We might not have control over what led to the creation of our thoughts,
But we have control over how we react.
Let go of intrusive thoughts by simply acknowledging them.
Next time one pops up in your head,
Say to yourself,
This is an intrusive thought.
It is just that,
A thought.
It holds no truth and it's not based in any facts.
It is just a thought.
Now go ahead and silently,
Or in your head,
Repeat after me.
I am safe.
I have complete control of my body and my mind.
I am capable of making good decisions.
I have good judgment and know how to make decisions that keep me and my loved ones safe.
My past does not define my future.
When I have an intrusive thought,
I recognize it and I let it go.
I don't dwell on intrusive thoughts.
I contribute no weight to any intrusive thoughts that might come up.
By not adding weight to any intrusive thoughts,
I make them weightless and they flow away.
I am loving and deserving of a good life.
I am worthy of feeling safe in my environment.
My world is filled with abundance and love.
I am worthy of self-compassion and kindness.
Take a long,
Deep inhale and a slow exhale.
Do that one more time.
Take a long,
Deep inhale and a slow exhale.
One more time,
Inhale and exhale.
Notice how your body relaxes with each inhale and exhale.
Keep breathing while you observe your breath.
You have all the power to control your thoughts.
Remember next time an intrusive thought pops in your head,
Just observe it,
Acknowledge it and let it pass by like a cloud in the sky.
Say to yourself,
This is an intrusive thought.
It is just that.
It's a thought.
It holds no truth and it's not based in any facts.
It is just a thought and then let it go.
Slowly come back and become aware of your surroundings.
The ground underneath you,
The sounds surrounding you.
When you're ready,
You can go ahead and gently open your eyes.
I hope your mind has been eased and your soul has been lightened.
