You are listening to a meditation from Sound Science Soul.
Welcome.
If you're here,
There's a good chance your mind keeps returning to a conversation or a situation.
Perhaps something you said.
Something someone else said.
Something you wish you had said.
A text message.
An interaction.
An argument.
A moment in time that keeps replaying itself.
And no matter how many times you've reviewed it,
Your mind keeps bringing it back again and again.
But for the next little while,
There is nothing you need to solve.
Nothing you need to figure out.
Nothing you need to prepare for.
Or simply going to allow your body to rest.
While gently stepping out of the loop.
So find a comfortable position.
Allow your eyes to close if that feels comfortable.
And begin by noticing the simple fact that you are here.
Not in the conversation.
That in the memory.
Not in the replay.
But here.
So take a slow breath in.
Hold it for a short little bit.
And take a slow breath out.
Releasing more on the exhale than the inhale.
Again,
Breathing in.
Slight hold.
And breathing out longer than the inhale.
And one last time to help you fully settle.
Deep breath in.
Hold.
And breathe out.
Now notice the surface beneath you.
The support beneath your body.
Places where your body is already being held.
There's nothing to hold up.
Nothing to carry.
Nothing to manage.
Just allow yourself to be supported for a few moments.
Now gently bring your awareness to the top of your head.
And without changing anything,
Just simply notice.
Notice your forehead.
Your eyes.
Your nose.
Your cheeks,
Your jaw.
The muscles around your mouth.
And see if any of these places can soften.
And see if there's any tension that can be released that's no longer needed.
Now bring attention to your neck.
Simply noticing.
Simply softening if you can.
Notice your shoulders.
Your chest.
Your arms.
Your hands.
Your thighs.
Your calves,
Your calves,
Your calves,
Your calves.
Your feet.
Moving slowly through the body.
Not foreseeing relaxation.
But simply noticing.
And simply allowing.
Now notice what happens if the conversation appeared.
Because it may.
You may notice a memory.
A sentence.
A facial expression.
Something you wish had gone differently.
And if that appears,
That's okay.
Nothing has gone wrong.
Just simply notice it.
Notice how the mind attempts to return to the conversation.
And then remember that your body exists here.
Conversation does not.
The event is not.
Notice how quickly the mind wants to review.
To put you on trial.
But the situation on trial.
But the other person on trial.
To analyze,
To replay.
Search for certainty.
To search for an answer.
To search for reassurance.
And so just for a moment,
Become curious.
What do you think the mind is hoping to accomplish?
Is it trying to make sure you didn't make a mistake?
Is it trying to understand what someone meant?
Is it trying to predict what happens next?
Is it trying to protect you from discomfort?
Or is it trying to change the outcome?
Just simply notice.
Because underneath every replay is often a mind that's attempting to help.
A mind trying to create safety.
Am I trying to find certainty?
And yet notice something here.
Has another review created the certainty you were looking for?
Has it brought the peace you hoped for?
Has thinking about the situation over and over and over solved it?
Or has it simply created another review?
Another replay.
Another loop.
Another return to the same moments.
Experiencing the situation over and over.
And keeping you stuck.
Now imagine placing that situation on a movie screen in front of you.
You can see it clearly.
You don't have to erase it.
You don't have to deny it.
You don't have to make it disappear.
Just notice that it exists over there.
Yet you exist here.
The event is not happening right now.
The event has already passed.
Yet the mind may still be attending the meeting.
But the meeting is over.
Notice what it feels like to stop participating in the replay.
Just for this moment.
Not forever.
Just now.
Nothing to solve.
Nothing to review.
Nothing to rehearse.
Nothing to fix.
Allow your awareness to return to the body again.
The weight of your body.
The rhythm of your breath.
The support beneath you.
The simple experience of being here.
And if the conversation returns again.
Simply notice.
And return.
Noticed.
And return.
Again and again.
Not because you're trying to win against the mind.
Because you're remembering who you are and where you are.
Here,
Now.
Breathing.
Resting.
Safe enough to pause.
Safe enough to stop reviewing.
Safe enough to leave the loop.
So for these final moments,
Allow yourself to rest in that possibility.
Possibility that you don't need another replay.
That you can learn from the experience without living inside of it.
The possibility,
That uncertainty.
Can remain unresolved for now.
And that you can rest.
Now when you're ready,
Gently return your awareness to the room around you.
Bringing with you whatever peace.
Space.
Insight you might have discovered here today.
Thank you for being here.
