Hi guys,
Welcome to this meditation space.
Today we are going to do together a guided meditation that will help you to learn how to let go those thoughts,
People or situations that you may have been holding on to.
We will get a new perspective,
We will still the mind and hopefully we will see things more clearly.
Let's start by sitting in a comfortable and safe space where we can practice without being disturbed.
You can sit down on your mat,
On a chair or just lay down on your bed.
Just do what feels comfortable and good today.
Take a moment to settle in.
Use any props you may need to make this meditation time accessible for you and to avoid further movements or adjustments.
And when you are ready,
We will close our eyes here and we will breathe three times as slowly and deeply as we can.
Inhale through the nose and exhale slowly through your nose.
We inhale and slowly exhale.
Once again,
Inhale deeply through the nose and let the air flow out as slowly as you can.
It is possible that during this session some feelings or thoughts arise in your body and mind.
We will try to welcome all of them no matter if they are positive or negative.
You can repeat this little mantra after me to remind yourself of our intention here.
I welcome all sorts of feelings and thoughts without judging,
Without repressing and without getting attached to them.
What we are going to try is to learn how to observe our thoughts and emotions so that they do not get stuck inside us.
Imagine a bright blue sky above you.
Imagine wide little clouds moving in the sky.
See how they come and how they go,
How they move at their own pace with the wind.
In the same way,
We will be observing everything that happens in our mind and body as if they were clouds passing,
Moving,
Coming and going in the sky without trying to put them aside nor stopping them.
Just allow your emotions to flow inside you.
Take a deep breath once again,
Deep and slow.
Now I want you to concentrate on your chest.
Let's have a look at how the muscles and bones in that area are feeling today.
You can ask yourself the following.
Can I breathe comfortably?
Is my chest expanding as I do so?
Is my chest open,
My heart open and free?
Or do I feel tightness in my chest and shoulder area?
How are my ribs and my torso feeling right now?
Do they feel free and open,
Moving easily with every inhale and exhale?
One of the signs that we can really easily recognize in our body when we are attached to feelings and thoughts is that sensation of wearing a belt or a corset around our chest.
It is important to learn how to scan our body so we can be aware of these sensations and stop that pattern.
Inhale once again and as you do so,
Try to open up your chest a little bit more every time you take air in.
Don't be afraid to use your body and move it.
Inhale,
Feel your lungs,
Your ribs,
Your collarbones expanding inside of you and exhale slowly through the nose.
One more time,
We breathe in,
Filling up the chest,
Freeing those body tensions and we exhale slowly through the nose.
Nice.
Now allow your breath to become more natural.
Just let it flow freely but we keep breathing through the nose in and out.
Let's now take some time to reflect upon ourselves.
What emotion or thought do you think is stuck inside of you?
Take a look yourself.
Maybe it was a conversation you had or something that happened in your surroundings.
Maybe something you said or you did or something that someone else said or did.
Perfect.
Let's now think of a very simple idea.
What is really under my control?
What can I really control here?
Can I control what others say or do?
Can I control what happens near me?
Even though sometimes we may have the feeling that we have everything under control or even though we may think that what we do or say defines the end results,
The truth is that that's not the case.
There are many more things and people that influence how things turn out.
There's also a part due to lack,
Coincidences that we cannot control.
And no matter how much effort we put in trying to change that,
That will keep being as it is because we cannot control everything.
And sometimes knowing that makes us feel uncomfortable,
Scared or angry.
And because we cannot control certain things,
We get attached to our own ideas and feelings and we rehearse and replay in our heads a thousand times how things could have played out.
We replay it in our minds to change what we cannot change because we do not own the past nor the future.
And if all of these sounds very scary and discouraging,
There is some good news.
There are actually three things that we can control.
Three things that depend entirely on us.
Maybe we cannot change everything else,
But with some discipline and work,
If we learn to determine as good or bad only what really depends on us,
We will see the world with a new perspective and we will feel more peaceful,
Freer.
What we do control are our thoughts,
Our words and our deeds.
I have the freedom to change the subject inside my head after repeating non-stop the same over and over.
I have the freedom to respond with compassion and understanding no matter what others say or do.
I have the freedom to do what I consider just and noble.
These three things do depend on me and I can work towards mastering them and becoming a better person.
If you can improve something about yourself,
Go ahead and do it,
But do not try to change the world or everyone around you because that is not in your power.
Let's breathe once again now that we know all of that.
Imagine again that situation or emotion that has been trapped inside of you the whole day or the whole night.
Determine what really depends on you.
Commit to changing what needs to be changed and as for the rest,
What does not depend on you,
We let it go.
We let it flow as the clouds in the sky.
Inhale,
Open your chest and with the next exhale,
Imagine the air flowing out of your body and moving that cloud,
That emotion,
That thought further away.
Once again,
Inhale,
Open your chest and as you exhale,
Let it go.
Free yourself.
I decide how I want to feel today.
I decide where I want to put my time and energy today.
What can be changed inside of me,
I will change through work and discipline.
What is not under my control,
I let go because it does not belong to me.
Breathe once again.
Let that sink in and let's take one more breath,
This time freer and deeper.
I hope this guided meditation helped you and remember that you can practice it as many times as you need to.
Take care.
Namaste.
