Welcome,
Today we're going to do a guided meditation focused on embracing your inner rebel.
This comes to us from a skill that we teach in dialectical behavioral therapy called alternate rebellion.
We all have those days where we want to be bad,
Where we want to express our badness and we want to be a rebel.
This meditation is meant to help you channel that energy in a constructive way.
Find a comfortable position,
You can sit or lie down and close your eyes.
Take a deep breath in through your nose and exhale slowly through your mouth.
Allow yourself to settle into this moment.
We're going to try and get you grounded and present,
But also tap into that fiery energy at the same time.
We're going to start with the breath,
Inhale deeply,
Filling those lungs completely,
Hold for a moment,
And then exhale slowly,
Releasing,
Letting go of the day,
Letting go of everything.
Inhale,
Release.
Just spending a few moments with the breath,
Feeling more and more relaxed with each breath.
And now the fun begins.
I want you to visualize your inner rebel.
What does that rebellious part of you look like?
Imagine a time when you felt a strong urge to rebel,
To push back against limitations or expectations.
Maybe you're feeling that right now.
That's okay.
Tap into it,
Let yourself feel it.
Don't push it down.
There's powerful energy there.
Picture this rebellious energy within you,
Like a powerful glowing light filling you up.
It's uncontainable,
It's so strong.
And now you're going to connect with that spirit,
Your rebel spirit.
As you continue to breathe in deeply,
Allow this light to grow brighter.
Feel the strength and passion of your inner rebel,
Acknowledging that this energy is part of you,
A source of power and authenticity.
We're going to cultivate that energy with something called Breath of Fire from Kundalini Yoga.
So this is a weird kind of breath.
That's really all the power is coming from your abdomen.
This is a breath that you do with your mouth closed and you're pushing air in and out of your nose.
And it sounds kind of like this.
So if you put your hands on your belly and really like jerk the belly closed,
Jerk the belly closed,
Jerk the belly,
Tighten,
Tighten,
Loose,
Tight,
Loose,
Tight,
Loose,
Tight,
Loose.
And with each contraction of the abdomen,
You're pushing the air out fast and then breathing in fast.
Sometimes people say it's a little bit like how a dog pants when a dog is panting only with the mouth closed.
So listen again.
So are we clear what the breath is?
Belly contracting,
Pushing the air out,
Pulling the air in,
Pushing the air out,
Pulling the air in,
Pushing the air out,
Pulling the air in all through the nostril very,
Very fast.
You might feel lightheaded.
That's OK.
Nothing bad is happening.
And we're going to do this for just a moment here together.
Ready?
All right.
All right.
And this is your rebel energy.
You are feeding that rebel,
Feeding the rebel,
Feeding that energy,
Stoking the flames,
The fire,
The fire,
Breath of fire.
Here we go.
Keep going.
Keep going.
You've got this.
If your stomach's starting to hurt,
That's OK.
You're doing it right.
And relax for a moment and just settle into regular breath.
Do you feel that energy coursing through you?
You might feel kind of tingly in your arms and legs.
Yeah.
Breath of fire.
We're connecting with that rebel spirit.
I wanted you to feel the power of your breath.
Feel the strength and passion of your inner rebel.
Energized.
This is an energizing kind of visualization.
Acknowledge that this energy is a part of you.
It's a source of your power and authenticity.
We're going to use this energy constructively.
Now,
Guide this energy towards positive,
Constructive actions.
Imagine channeling your rebellious spirit into creative pursuits.
What would that look like?
Where would you put that energy?
Are you going to do some sidewalk art?
Are you going to create an art installation?
Are you going to knit?
Are you going to do something?
Something that gives you a feeling of like,
Yes,
I can make things.
I can make things and make them look just the way I want,
As an expression of my authentic voice,
My authentic spirit.
Maybe you're going to put that energy into advocacy.
Use that rebellious spirit to make change.
To put out there and create the world that you want to see.
Or maybe it's for personal growth.
There is deep fire in personal growth.
When you are burning through old patterns and creating new ways of being and finding your strength,
Finding your voice,
Finding your way forward in this really challenging world,
Finding ways to take strength and push forward.
Maybe even conquer a little bit,
That conquer energy.
See yourself using this rebel spirit to break free from unhealthy patterns and to stand up for your true self.
Ground into the earth.
Feel the power of the weight of your body on this planet.
The strength of your muscles,
The strength of your mind and the power of your rebel spirit.
Now,
Let's focus on a specific goal.
Let's channel that energy towards something that you want to manifest.
Think of one area of your life where you can apply rebellion in a constructive way.
Can you think of something?
Can you feel it?
Maybe it's a little scary,
But you've got all this fire now.
You've got the breath of fire.
You've got this rebel spirit.
Bring that rebel forward.
Let her breathe.
Visualize taking bold,
Positive steps towards this goal.
Feel the confidence and determination that comes with this new direction.
There you are.
You're taking bold,
Positive steps towards your new goal,
Your constructive goal.
Towards your new goal,
Your constructive goals,
Your energized goals.
Feel the confidence and determination that comes with this new direction.
It's edgy.
It's an edgy kind of energy.
It's a non-conforming.
I'm going to take positive risks because I can,
Because I'm not afraid.
Affirm your power.
Silently repeat these affirmations.
Oh hell,
Don't do them silently.
Say them out loud.
Say I'm strong and proud.
I embrace my inner rebel with wisdom and purpose.
I channel my rebellious energy into actions that uplift and empower me.
Actions that uplift and empower those around me.
My rebel spirit is a force for positive change in my life and in the world.
My rebel spirit is a force.
My rebel spirit is fierce.
My rebel spirit is a fierce force for positive change in this world and in my life.
Let yourself really feel that this is part of you.
This is a part of every one of us.
We tell her to be a good girl or a good boy.
We tell them to like tamp down,
Don't make waves,
But sometimes we got to make waves and sometimes we want to find a way to let that badness out.
The challenge is to let that out in a way that's constructive.
That's it.
Alternate rebellion where you take that energy and you do something that's not going to be destructive.
Now,
Bring your awareness back to the breath.
Let's ground a little bit.
Tune into the rise and fall of your chest,
The rise and fall of your belly,
The air entering and leaving your body.
Just take a moment and seal in that rebel spirit.
Seal in the energy of a direction in which you want to move,
An action you want to take,
Something outside of the box,
Something funny or fun,
Something that's going to help you feel liberated from the chains of other people's expectations,
The chains of your fears and insecurities.
You're going to take positive risk.
You're going to take a chance.
Now take one final breath in.
Exhale slowly,
Make it loud.
When you're ready,
Open your eyes and bring this sense of empowered rebellion with you into your day.
Remember,
It is okay to be rebellious as long as you use that energy constructively.
Embrace your inner rebel and let it guide you towards positive,
Life-affirming actions.
You've got this.
You know you do.
You go,
Rebel.
