Settle into a comfortable position either seated or laying down and gently close your eyes if that feels right for you.
This moment is all about you.
We're going to forget everything we think we know about meditation.
Our purpose here is to become friends with our mind or at least not enemies.
We're not trying to escape it.
We want to understand it and make it a hospitable and friendly place to us.
We want to make our minds something we work with not against.
The result of this practice is compassion and empathy especially for yourself.
And one of the main things that will make you comfortable in your own mind is developing a kinder relationship with yourself.
Let's start by taking a deep breath into your nose feeling the movement of cool air in your nostrils.
And letting the breath go through your mouth.
Letting go of any tension you might be feeling.
And another slow deep breath in.
And a long breath out.
One last deep breath in.
And a long slow deep breath out.
Let your breathing return to normal.
Noticing that it has a rhythm to it.
Noticing the movement of your belly and chest with each breath in and with each breath out.
Just observing the breath moving through the body.
As you have your awareness on your breath you might find that some thoughts come into your mind which is completely natural and normal.
Notice what kind of thoughts they are.
Are they the same old thoughts that keep coming up?
It might help for you to name those thoughts.
That's a worry thought.
That's a judgment thought.
That's a memory.
That's a planning thought.
This can help loosen your identification with those thoughts.
Notice what those thoughts are with a friendly,
Kind and curious approach.
See what insight they can offer you.
And then you can relax your grip on those thoughts and see how they come and go.
And bring your attention back to the breath.
Notice how you come back to the breath.
Notice the quality of your attention as you come back.
Are you judging yourself and being hard on yourself?
Saying why can't I do this?
Or maybe disliking this entire process?
If so,
Then you are practicing frustration,
Anger,
Criticism and impatience.
When you calmly observe how you wandered off and bring yourself back to the breath without judgment and with curiosity,
You are practicing compassion and kindness.
What you practice becomes stronger.
There is no need to try and block the thoughts.
Just be aware that they are there.
Whatever is happening in this moment is okay.
This is your experience.
Thoughts are really nothing more than electrical impulses bouncing around in your brain.
Notice that you have a choice whether or not to believe those electrical impulses.
Remember,
Just because you are thinking it,
Doesn't make it true.
Maybe you've told yourself something so many times you've started to believe it.
Maybe someone else has told you something so many times you've started to believe it.
Again,
This doesn't make it true.
Take a step backwards from the thought and ask yourself,
What is the truth of the situation?
When you take a step backwards,
You start to realize that you also have a choice whether or not to act on your thoughts.
Let that sink in for a moment.
You have a choice.
Maybe there is an emotion attached to your thoughts.
Just notice how that feels in your body and where it is.
Maybe in your chest or belly.
And if you want,
You can also name it.
Saying,
For example,
That this is an emotion of sadness that I'm temporarily feeling.
It's here now,
But it won't always be.
Notice how that might help to release that emotion and the story that comes with it.
Maybe listen to what those emotions might be trying to tell you.
What is it that you need that you are not getting?
Maybe that can help you identify what changes need to be made in your life.
And then bring your attention back to your breath.
Just labeling whatever thought or emotion comes up and then gently coming back to the breath.
Remember the strengths that you have.
Reframe your experiences into something positive.
Battling struggles on a daily basis makes you more resilient.
Managing your emotions and impulses while being misunderstood by others makes you a warrior.
You are deeply empathetic,
Kind and compassionate.
Your impulsivity makes you bold and spontaneous.
Your emotions mean you can be creative.
You are passionate and have a great capacity to love.
You are protective.
You are a healer,
A lover,
A fighter of your internal pain.
You are not attention-seeking or manipulative or purposefully trying to hurt others.
You are doing your best and coping in the best way you know how.
But you can practice managing your thoughts and emotions so that they serve you and that you know how.
You no longer serve them.
You are the master of your thoughts and emotions.
Take a deep,
Slow breath in.
And as you exhale,
Remember all the strengths that you have.
And as this meditation comes to an end,
Acknowledge that you showed up for yourself today.
That you spent this time being aware of your moment-to-moment experience.
Strengthening your relationship with your own mind.
Making it a better place to be.
Bring the corners of your mouth up into a gentle smile.
And when you're ready,
You can gently open your eyes,
Knowing that this practice made you stronger and more capable to meet anything that comes your way.
Remember,
Everything you need is inside you.
You got this.
