Hello friends and welcome back.
This meditation is called Thinking Outside of the Box.
So we'll be continuing to breathe with that box breath style.
So I did just do a coaching and teaching the box breathing.
So I'll do a quick method real quick for those that weren't part of that practice.
We inhale and hold for four and then exhale out for four and then hold for four.
So it is practiced like this.
Inhale to the count of four,
Hold one,
Two,
Three,
Four,
And then exhale for the count of four.
Exhale two,
Three,
Four,
And hold for four,
Two,
Three,
Four.
Again,
Inhale two,
Three,
Four,
Hold two,
Three,
Four,
Exhale three,
Four,
And hold two,
Three,
Four.
Continue to do this four count inhale,
Holding for four,
Exhaling for four,
And then holding for four.
Continue to do that four,
Four,
Four,
Four cycle throughout this meditation practice.
Okay.
All right.
As you continue breathing,
I'll say a series of questions.
This is a guided visualization.
We will be bringing up some memories.
I'll be saying some prompted questions and there'll be some body associations as well.
And then as whatever is coming up in your mind,
Just keep focusing back on where you are in your breath,
Whether you're at the inhale,
The hold,
The exhale,
Or the exhaled hold,
Completely expelled.
So wherever you are,
Continue your breathing.
And I may prompt as well in between these questions.
So bringing to mind a situation that was challenging for you that you overcame.
We'll begin with the positive.
So bring to mind a situation that was challenging that you overcame.
Allow yourself to feel the sensations and notice anything that's coming up for you right now.
Now,
What was unconventional about the way that that situation was resolved?
So what was unconventional about the way that it was resolved?
Continuing to breathe wherever you are in your breath practice.
Now,
Is this sense of accomplishment showing up anywhere in your body?
Are you recognizing this?
Any sensations anywhere?
You don't need to do anything.
Just take them.
Continuing to breathe.
Inhale for 4,
2,
3,
4.
Hold for 4,
2,
3,
4.
Exhale all the way out,
2,
3,
4.
And hold,
2,
3,
4.
Continuing your 4,
4,
4,
4 box breath practice.
Bring to mind a current situation that maybe you're struggling with.
Maybe you're feeling a little bit perplexed about how you're going to get through it.
Notice where this is showing up in your body.
Are you feeling any sensations?
Is this showing up anywhere?
What does that feel like?
Is there a tightness or tension or a temperature?
Just take note of that.
And also maybe recognize if this is reminding you of something.
Continuing your breath practice on the inhales and then hold.
Exhale and then hold.
So the situation that you're a little perplexed about,
What have you done?
What's worked?
And what hasn't worked?
Where are you feeling stuck?
Where are you feeling stuck?
Continuing your breath practice.
Inhaling for 4,
1,
2,
3,
4.
Hold for 4,
2,
3,
4.
Exhale for 2,
3,
4.
And hold.
Continuing to breathe in that 4,
4,
4,
4 pattern.
What's showing up for you?
Is there anything that your subconscious wants to say?
Want to create this time and a space for that to happen?
Recognize what's coming up for you.
Where is this showing up in your body?
I want you to bring to mind that situation that you originally came into this meditation with.
So going back to that situation that you overcame that was challenging.
Remembering all of the sensations,
Noticing where in your body perhaps that's changing.
There may be shifting happening.
Just recognize that.
As we change the memory,
We change the body as well.
So coming back to what you overcame.
Recognizing what was unconventional about the way that that was solved.
Continuing to breathe in that 4,
4,
4,
4 pattern.
Receive any additional messages that your subconscious wants to give you in this moment.
We'll begin to bring awareness back to the body,
Back to the current place.
Perhaps you bring some movement in.
Maybe you wiggle your fingers.
If your eyes were closed,
You might blink your eyes open.
Give your heart a gentle rub.
Allow yourself one more moment with anything else that needs to be exchanged between you and your subconscious.
Thank you friends for being part of thinking outside of the box.
Stay well.
