During this mindfulness training we'll be using the MIDL skill of deconditioning emotional charge from thoughts and memories.
If you just start out by taking your meditation posture and closing your eyes over lightly,
Start to be aware of what it feels like just to be here.
Becoming aware of any sounds around you.
Allowing the change within the sound to hold your attention.
Allowing the change within the sound to hold your attention.
Now starting to become aware of your body.
Becoming aware of what it feels like just to sit here.
Start to become aware of any warmth or coolness within your body.
Holding them gently in mind.
Also becoming aware of the pressure of your body as it rests on the chair or on the floor.
Just fully aware of what it feels like just to sit here,
Present.
Now I'd like you to bring a memory to mind.
A memory of a pleasant experience you had from the past.
Gently hold that memory within your mind.
Gently hold that memory within your mind.
Notice that when you hold that memory in mind,
You can feel a pleasant feeling arise within your body.
Can you feel an emotion associated with that memory?
Can you feel that emotion within your body?
And now I'd like you to use your breathing to soften into,
Relax into that feeling of pleasantness.
Start to notice how the pleasant feeling softens and the memory dissolves with these slow,
Gentle breaths.
Gently hold that memory within your mind.
Gently hold that memory within your mind.
Gently hold that memory within your mind.
Now bringing your hands together,
Placing one gently within the other.
Starting to become aware of the touch of your hands.
Gently hold that memory within your mind.
Becoming aware of the experience of warmth,
Of coolness,
Of pressure.
Bring them gently in mind.
Gently hold that memory within your mind.
Start to notice how the experience of the touch of your hands holds your attention present.
Gently hold that memory within your mind.
Gently hold that memory within your mind.
Notice how simple being here is.
Gently hold that memory within your mind.
Gently hold that memory within your mind.
Now I'd like you to bring to mind a memory.
A memory of an unpleasant experience from your past.
Gently holding that memory within your mind.
Gently holding that memory within your mind.
Notice that when you hold this memory gently in mind,
There is an emotional response within your mind.
Maybe you feel tightening around the base of your throat.
Pressure or tightness within your upper chest,
Your stomach.
Start to notice the separate sensations within the emotion within your body.
Now start to notice how these sensations within the emotion have an unpleasantness to them,
An unpleasant flavor or taste.
And using slow deep gentle breaths deep in your belly,
I'd like you to soften by breathing out slowly through your nose with each out-breath.
Softening,
Relaxing into that unpleasant feeling.
Start to notice how the feeling of unpleasantness starts to soften with each out-breath.
Notice how it starts to fade.
Now,
Bring your awareness into your body.
Now bring your awareness back to the touch of your hands.
Start to notice the simplicity of being present.
Just here and just now.
In this presence,
This simplicity,
You have no problems.
Everything is okay.
Now,
I'd like you to bring a pleasant memory into your body.
I'd like you to bring a pleasant memory to mind.
Putting that pleasant memory gently within your mind.
Bring your awareness to the pleasantness of that memory.
Notice that when you do this,
The pleasant feeling starts to arise throughout your body.
Now,
I'd like you to bring a pleasant memory to mind.
Now,
Making a half smile on your face,
Encourage that pleasant feeling to grow.
Encourage that pleasant feeling to fill every cell of your body.
Now,
I'd like you to bring a pleasant memory to mind.
Now,
Use some slow,
Gentle,
Softening breaths.
To breathe that feeling of pleasantness down your arms.
Now,
I'd like you to bring a pleasant memory to mind.
Breathing that feeling of pleasantness into your head,
Your chest,
Your upper back.
Now,
I'd like you to bring a pleasant memory to mind.
Breathing that feeling of pleasantness into your belly.
Now,
I'd like you to bring a pleasant memory to mind.
Breathing it down into your legs and your feet.
Breathing that experience of pleasantness throughout the whole of your body.
Now,
I'd like you to bring a pleasant memory to mind.
Now,
I'd like you to bring a pleasant memory to mind.
Now,
Bringing your awareness back into your body.
Being aware of what it feels like just to sit here.
Going to open up to sounds around you and allowing those sounds to come into you.
And when you're ready,
You can gently open your eyes.
Thank you for spending this time meditating with me.
Take care of yourself and have a wonderful day.
And goodbye.
