Hi,
I'm glad you're here.
I'm Shania Gordon and I guide mindfulness and restorative practices that make rest and stillness feel accessible no matter what your day looks like.
Today's meditation is on negative thoughts and how to deal with them in a constructive way.
Before we settle in,
I just want to remind you that this space and time is yours.
There's nothing you need to get right and nothing you need to push through.
If anything that I offer doesn't feel good for you,
You can adjust it,
Skip it,
Come back to your breath or simply just turn this off.
You are in full control of your experience.
My guidance is just an invitation.
I'm just a friend along the way.
Your body and your spirit get the final say.
So when you are ready,
We can take a moment to arrive just as you are.
I invite you to settle into a comfortable position.
You can be seated,
Lying down.
This can be a walking meditation,
Whatever is best for you.
I invite you to start checking in with your breath,
Simply noticing the breath coming in,
The breath coming out.
I invite you to breathe deeply.
Inhale through your nose and exhale through your mouth.
Feel the air as it fills your lungs and nourishes your body.
And as you exhale,
Let go of any tension or stress you may be holding on to.
And if you feel comfortable,
Simply follow the natural rhythm of your breath.
If you find your mind wandering,
That's okay.
You don't need to hold on to those distractions or analyze them.
Simply acknowledge their presence and gently guide your attention back to your breath.
Allow your breath to be a source of comfort and serenity,
Cradling you in a sense and state of calm awareness.
Through this meditation,
We can learn to recognize negative thought patterns and deal with them in a constructive way.
We don't have to ignore them or allow them to control us.
As you continue to focus on your breath,
Be aware of any negative thoughts that arise.
Notice how they make you feel in your body.
Perhaps there's a sensation in your belly,
Your chest,
Or your throat.
Pay attention to the physical sensations that arise,
But most importantly,
Without judging them.
By being present and mindful,
You can observe these sensations with a sense of gentle curiosity and learn to respond to them in a way that feels compassionate and empowering.
So let your breath be your guide and allow yourself to sink deeper into a state of relaxation and awareness.
It is very common to want to resist,
Change,
Or ignore these difficult thoughts,
But try your best to accept them as part of your experience.
As you continue to practice mindfulness,
You are learning to observe and recognize any negative thinking patterns or difficult thoughts that may arise.
Rather than trying to push them away,
You are becoming more familiar with how they manifest and how they feel when you don't react to them or repress them.
You're gaining a new perspective,
Unclouded by judgment or resistance,
That allows you to accept these patterns and simply let them be.
If you find a particular thought overwhelming,
Remember to return to your breath.
Breathe deeply and slowly,
And maybe focus on the area of your body where you feel the thought most prominently.
As you soften that area with your breath,
You will notice a gentle shift in your awareness and a sense of calm and centeredness.
This can be done in real time,
Throughout your day,
When you find a thought being unhelpful.
Tune into that life force that your breath offers.
It offers you a moment to take a beat and realize and be aware and maybe redirect.
Negative thoughts are a part of life,
But they do not have to consume us.
I invite you to begin to deepen your breathing.
As this practice comes to a close,
Gradually expand your awareness from within to your external surroundings.
Maybe notice the sounds and sensations around you and bring your attention back to your physical body.
Take a moment to wiggle your toes and fingers and move your head from side to side.
And when you feel ready,
Gently open your eyes,
Feeling refreshed and renewed.
May this moment of mindfulness bring you a sense of peace and clarity that you can carry with you throughout your day.
It's been an honor to be a part of this walk of life with you.
Until next time,
Friends.
