We will start this meditation by using box breathing,
A scientific technique that reduces anxiety and increase calm.
Then we ease into the revision process.
The revision technique uses your imagination to recreate past events with your preferred feelings and outcomes.
This helps you lessen and heal the pain that you experienced during that situation.
Sit or lie down in a comfortable position.
Close your eyes.
Breathe in to the count of 4,
2,
3,
4.
Hold for the count of 4,
2,
3,
4.
Breathe out to the count of 4,
2,
3,
4.
Hold for the count of 4,
2,
3,
4.
Breathe in,
2,
3,
4.
Hold,
2,
3,
4.
Breathe out,
2,
3,
4.
Hold,
2,
3,
4.
Breathe in,
2,
3,
4.
Hold,
2,
3,
4.
Breathe out,
2,
3,
4.
Hold,
2,
3,
4.
Repeat this breathing process.
Imagine you are in front of a TV screen.
Playing in front of you is a challenging,
Unpleasant event that you experienced.
Watch the scene unfold without judging.
Rewind the scene back to the beginning.
Go through the scene again,
But this time,
Change it so that it unfolds the way you would like it to be with your preferred experience and outcome.
Incorporate all your senses in this experience.
How you move,
How you sound,
What you smell,
So the feeling comes alive.
I will be silent for a few minutes while you go through and repeat this preferred scenario three or four times.
4 You You You You You You You You Now gently leave the scene and let it fade You Breathe in peace Breathe out negative energy Breathe in joy Breathe out stagnant energy Stay with the feelings of joy and peace for a few moments I will slowly count you out of the meditation from five Four Three Two One Open your eyes Stretch your arms and feel the positive energy radiating out of your body Namaste You
