Hi,
My name is Spiros and today I will walk you through a powerful meditation exercise that has helped me to take the first steps towards detachment from various deep issues that bother me.
Before we begin,
I would like to give you an example.
Think of our nose.
It is always with us.
From our birth till our death,
Our nose is so attached and so close to us that we barely see it.
However,
When we look at the mirror,
When we change point of view,
We get a better and clearer view.
Same with our issues,
Like persistent thoughts.
In this visualization,
You will look at whatever it is that you choose,
You will sense it,
Smell it,
Feel it.
If the thought is very intense,
Most probably you cannot have a clear view of it.
I used to have and still do sometimes,
The persistent thought that people will judge my opinion.
That thought was so deep,
So fierce,
It had become my belief and I could not even question it because I was one with it.
And then is the right time to change perspective,
To look at the thought or issue objectively.
So let's start.
Find a comfortable position and close your eyes,
As this will help you to go deeper into the visualization.
Take a few deep breaths.
Focus on something that challenges you.
It could be a thought,
An emotion,
A sensation on your body,
An event from the past or the future.
For example,
It may be a presentation that you have to give,
Or the thought that you will fail on it.
Or perhaps it is a recent breakup,
Or maybe a headache that persists for long.
Take a few moments to find whatever it is for you.
Now,
If you feel the need to discard your issue,
Your pain,
Your negative thought,
The need to throw it out of your mind,
Then you are doing what every human being tends to do.
A step away from the pain,
Which is perfectly normal.
However,
Sometimes we have to face our fears.
So what I require from you right now is to inhale deeply,
Hold your breath for a moment,
And then,
As you let the air move out of your nostrils without forcing it,
Notice where the issue is attached on you.
Where is it located on you actually?
Inhale deeply again.
Hold your breath,
And as you exhale,
Take a mental step back from your issue.
Inhale once more.
Hold your breath,
And again,
As you let the air move out on its own accord,
Visualize that you take another step further away from what you are so attached to.
Now it stands just in front of you.
Now you have gained a tiny distance from your thought,
Your feeling,
Your issue,
And now you can look at it.
You can look at it as you would look at an apple that you hold within your hand.
Does your issue have a color?
Don't use your mind here.
It is a visualization exercise.
What you see and feel does not have to reflect the world we experience with open eyes.
So what color does it have,
If it has one?
Does your issue produce any sound,
Any vibration?
Or perhaps any smell?
What does it taste like?
Look at it from other angles.
Turn it around,
Upside down.
Be curious about it.
Why is it there?
What is its purpose?
Did it attach to you in the first place or did you attach to it?
Then take another deep breath.
Hold it.
And as you slowly breathe out,
Start taking a few more steps away from it.
As you move away,
You are able to see the strings that attach you to your issue.
What are their color?
Take a few more steps back.
Now you can see the separation growing.
You are able to see the space between you and your issue.
How does this space feel like?
Is it dense?
Is it electrified?
Is it alive?
What is this space made of?
Continue moving further back.
Now you are standing very far from it and quite high up.
But you can still see it.
It is somewhere down there.
Does it have the same color now?
Does the same sound persist?
If not,
What do you hear now?
What about its smell?
Its taste?
Does it have the same effect on you now?
Are the strings still attached to you?
Are they still there?
Can now move even further away from your issue?
You can barely see it now.
You can barely hear it.
You can barely sense its presence.
Does it affect you now?
Focus on the empty space around you.
Like floating in the space and looking at the stars in the very distance.
Now slowly shift your awareness to your body.
Feel any sensation you may have.
Feel any sensation you may have.
Take a few deep breaths.
Start moving your fingers and toes slowly.
Connect with your body again,
With your physical you.
And when you feel ready,
Open your eyes.
If you found this visualization helpful,
You can use a mini version of it whenever you feel you get attached to a thought or a feeling.
Just close your eyes,
Take a few deep breaths and every time you exhale,
Visualize that you are stepping back and get detached from whatever it is that bound you and holds you back.
Namaste.
