Candy - Awareness Of Impulses

In this meditation we'll be using a piece of candy (a throat lozenge works well). I invite you to let this piece of candy rest on the middle of your tongue for the entire meditation. You'll let it rest there quietly whilst observing every impulse, sensation, feeling that arises. Encounter these experiences with friendly awareness. Don't try to change nor distract yourself from them. Postpone every urge for action & simply observe.

Inspired by Ellen Excelmans's ACT for addiction training day.

Transcript

For today's meditation we'll be using a piece of candy.

You can put a piece of candy on the middle of your tongue,

Close your mouth,

Let your jaw relax,

Let your face relax and let it be.

For the entire duration of our meditation the piece of candy will quietly rest in its exact spot.

Close your eyes and notice how you feel,

Notice how your body responds,

You might feel the impulse to want to move the candy like you're used to,

You might notice that your mouth will become very watery and you'll note how you instinctively want to swallow.

I invite you to watch all of these impulses,

It's like you're watching the waves of the ocean without any interaction.

It's only in this way that we are able to fully experience sensations and emotions that these impulses consist of.

What is an impulse really?

How does it look like?

What does it feel like?

Can be a strong urge for action?

Pure energy?

Keep breathing?

Experience how an impulse like a wave can become stronger,

Can become very strong and then eventually it passes,

Comes and goes without you having to do anything which means you're free,

You're free to choose,

You're free to choose how you respond to each and every impulse.

Let your body relax,

Breathe consciously and tell your nervous system that it's okay,

That you're safe.

There's no need for fight or flight,

You can just be in this moment with every breath and with the experience of this piece of candy lying there creating all these impulses.

Might feel uncomfortable?

That's okay?

Know that you're practicing your acceptance skills right here,

Right now,

In every breath.

How are you now?

Do you notice a shift in the intensity of your emotional response?

Whatever you're feeling,

Be with your experiences fully,

Accept that you can feel discomfort,

A strong urge for action and that there's no need to do anything.

Take one more deep breath,

Let tension glide into the ground beneath and now,

Very consciously,

Move the candy,

Notice the taste,

Eat it with full awareness.

Thank yourself for taking this time,

For practicing and really see if you can take this experience with you in the rest of your day.

You might come across other impulses or feelings and they will also urge you for action.

Remind yourself that you are free,

You are free to choose.

Reviews

Challenging yet effective meditation.
Grateful 🙏🏻💙✌🏻

Beautiful experiential lesson and meditation 🤗 thank you!