Positive Programming Meditation

In this 25 minutes meditation you will pick a positive affirmation to strengthen any aspect of you, which you want to develop. You use a simple affirmation like any of these: I am peaceful, I am calm, I am full of love, I am strong. Whatever you want to develop you can. The affirmation has to be in the present, include an "I" and is not allowed to have any negotiation. If you wanted to stop smoking you would not say: I am not smoking anymore, you would say: I am free from cigarettes i.e.

Transcript

Hello my dear and welcome to this meditation where we are using the power of words and thoughts.

We are using in this meditation a positive affirmation to strengthen an attribute inside of us,

Something that we want to develop.

And yeah,

Positive affirmations and there is a lot of scientific proof about it.

They are really working.

And many people are running around in their everyday life having negative affirmations.

I cannot do this,

Oh this is so complicated,

This person is not the right one.

I am so weak,

I am not strong and the thing is our subconsciousness keeps everything for real what is in our mind.

Whatever we are thinking is real for our subconsciousness.

If I think I am weak,

My subconsciousness is writing a program that will later on affect my thinking,

My emotions,

My actions,

My whole life.

A program like a software for a computer which is including I am weak.

And with this meditation we are writing a new program.

We are putting a positive program into our subconsciousness developing this attribute.

And yeah,

You can pick anything that you want to strengthen,

Maybe love,

Maybe compassion,

Maybe patience,

Maybe serenity,

Maybe the ability to let go and to forgive.

Every positive attribute that you want to strengthen is possible.

And many choosing peace or love in the beginning because that is why everybody is desiring peace or love.

You can start with peace before you get more specific when you practice with this technique for a longer time.

So your positive affirmation has to be in the present and it has to include an I.

And it is not allowed to include any negative words because the subconsciousness does not understand the negative words.

When you say I am not weak,

It will understand I am weak.

So maybe your positive affirmation can be for the first session.

I am full of peace or I am full of love.

But you can choose anything,

Joy,

Happiness,

Patience,

Serenity,

Whatever you want to strengthen.

This meditation will be 25 minutes and also here we try to work with an upright seat with a long spine neck and head an extension of the spine.

And whenever you are losing the upright seat,

Please come back to this upright seat but then become as motionless as possible as long as possible.

And we are working with the deep abdominal breathing,

Inhaling 3 to 4 seconds and exhaling a little bit longer.

And over the time we want to minimize the air that is coming into the body,

Keeping the same breathing pattern 3 to 4 seconds inhaling,

Better 4 seconds and 4,

5,

6 seconds exhaling.

You also want to focus on relaxation in this meditation.

So whenever you experience,

Ah,

Here is tension,

I am still holding this body part,

I am keeping it active,

You want to relax it.

This tension can come back automatically and as soon as you realize it,

Please make the body part soft.

Let it go.

And we are also working with the mind.

We can repeat the positive affirmation but suddenly we are doing two things at the same time.

We are repeating the positive affirmation and thoughts are coming up or inner images taking us away,

Let us wander around and we may lose the positive affirmation or not.

We want to realize as soon as possible,

Notice as soon as possible that we are distracted and then full of friendliness towards ourself,

A little bit playful,

Maybe with a smile,

A gentle smile on your lips,

You realize you are distracted,

You release the thoughts,

You bring back your tension into the sitting position,

Into the breath and into the repetition of the positive affirmation.

So,

25 minutes meditation from now.

Find your comfortable and sitting position,

Whether on the pillow or chair or your meditation bench and then close your eyes.

Place your mind to be calm for the next 25 minutes.

Now feel your sitting bones and let them ground nicely.

Relax your hips,

Remove the hollowness of the lower spine.

You may just give more length to the spine,

Let the crown of the head go up towards the sky and tap the chin a millimeter to the chest that you feel the length in the neck.

Feel how spine and neck are in one line.

Put your hands in the center of the thighs or in your lap and inhaling bring your shoulders up to the ears and exhaling roll them gently back and down that your chest is nicely open.

Move the upper body a little bit around until you find the sweet spot where the shoulders are directly above the hips and then release the tension in the legs and in the hips and the pelvic floor.

Let the legs rest on the floor,

On the chair.

Relax your shoulders,

Arms,

Hands and fingers.

Feel your jaw and make it soft from the inside separating the rows of the teeth and then stick the tongue from the gums.

Maximum the tip of the tongue gently touching the frontal teeth,

The frontal gums.

Relax the muscles in the mouth,

Around your eyes and in the forehead.

Relax your eyes.

Then bring your attention to the breath.

Inhale deeply three to four seconds.

The belly is expanding and exhale a little,

Little bit longer,

Five to six seconds.

Then notice the sounds around you and the sounds inside of you.

Feel the space around you and then feel the body from the inside.

And then focus completely on your breath.

Every thought,

Every motion,

Every inner image,

Notice it.

On the exhale,

Let it go.

Now bring up your positive affirmation.

Repeat it with every inhale and exhale.

Inhaling,

I am full of peace.

Exhaling,

I am full of peace.

Or maybe Inhaling,

I am full of love.

Exhaling I am full of love.

Inhaling,

I am full of patience.

Exhaling,

I am full of patience.

Keep repeating the words with your deep abdominal breathing.

Try to keep your breath uncontrolled,

Naturally flowing all the way down towards the pelvic floor.

Let the positive affirmation repeat itself in your mind.

Let the positive affirmation repeat itself in your mind.

Let the positive affirmation repeat itself in your mind.

Let the positive affirmation repeat itself in your mind.

Let the positive affirmation repeat itself in your mind.

Let the positive affirmation repeat itself in your mind.

Let the positive affirmation repeat itself in your mind.

Let the positive affirmation repeat itself in your mind.

Let the positive affirmation repeat itself in your mind.

Let the positive affirmation repeat itself in your mind.

Sit with a long spine,

Breathing deeply,

Releasing upcoming thoughts,

Images,

Emotions,

As soon as you notice them.

Don't go into them,

Don't follow them.

Let them go and come back to your breath,

To your seat,

The length of your spine,

The relaxation of the whole body,

And then the positive affirmation.

Keep your concentration on it.

The next 15 minutes in silence.

Now silence.

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For the last four minutes you can let go of the positive affirmation and just observe your breath.

When your thoughts are overwhelming or emotions or in a pictures come back to the positive affirmation.

Otherwise just breathe and be.

Focusing of the stream of breath going in and out of the body.

Observing the motion of the belly,

Inhaling belly out,

Exhaling belly in.

Now silence.

Now silence.

Now silence.

Now silence.

Now silence.

Now focus on the center of your heart,

Your chest,

Your heart or center or the forehead.

Put a little smile on your lips,

Lifting up the edges of your mouth.

And just feel for a moment how this does feel.

And take a deep inhale and exhale.

Repeat your positive affirmation three times in a row.

And bring both hands in front of your heart together and thank yourself for your practice.

Thank yourself for taking time for yourself.

Thank yourself for practicing peace on the inside in your life,

In this whole world.

Then lower down your hands and move your body gently stretching it,

Twisting the spine,

Stretching the sides,

The shoulders.

And then when you feel right open up your eyes.

Working so long and repetitively with positive affirmations really helps us to develop a certain feeling,

A certain attribute,

A certain attitude towards something.

And this is really how we intensely can change our feeling,

Well-being on the inside.

That we feel wonderful,

That we feel happy and free and joyful.

We can really work very specifically with these positive affirmations,

Developing this what we need right now,

Overcoming anxiety and fear and feeling stuck.

So I thank you too for this practice,

For your practice.

And I hope you have a wonderful day and that you really can enjoy it the most.

Thank you so much.

Reviews

Thank you so much

My morning wake up. I have been away from a consistent meditation for too long. I long to get back to the place of Peace and confident within myself. As l perused on what meditation I would engage in l chose this for calming focused breathing and affirmations. It did not disappoint me. I am putting in my calendar for every day. There is much l want to do on this earth and it requires me to stay in tuned to my real self. Thank you.

Loved it. Thank you Simon! 🙏🙏