Begin this meditation by settling into a comfortable posture.
Allow your eyes to close or lower your gaze.
Center yourself by taking a deep breath in through your nose.
And slowly exhale through your mouth.
Bring your attention to your body.
Noticing where it makes contact with the chair or floor imagine that you are centered and rooted deeply connecting.
With your body.
And the surface underneath you.
The state of unwavering stability.
And as you feel centered and grounded,
Shift your awareness to your breath.
There's no need to control it.
Just observe.
Inhale and exhale.
Rise and fall of your chest and belly.
Expansion and contraction.
And most importantly.
.
.
Notice that each inhale invites presence.
Since you cannot breathe in the past nor in the future.
Each moment you spend being aware of your breath.
Is the presence.
In present bring to mind.
A moment.
A situation,
A scenario.
In which you felt stressed.
Observe how this feels in your body.
And attention.
And the resistance.
And see how.
Naturally.
You may try to push it away.
That's giving it a label of negative.
I do not want it.
And when you notice this resistance consciously release it.
And recognize this is just a mental exercise in which you are safe.
You perform it in a control environment.
With me by your side.
To support you,
Hold the space for you.
So this situation.
.
.
From the past has no longer power.
Over you.
It becomes a fuel of transformation.
Releasing energy that otherwise you would be used to.
Create a boundary to protect it.
From your conscious experience.
And now.
.
.
Release.
Let go.
Of this scenario and bring to awareness another situation,
Thought,
Experience that in the past you considered as unwanted,
Negative.
Something you would want to avoid in the future.
And again as thoughts,
Emotions,
Perhaps images,
Arise in your awareness connect with the bodily sensations.
Dad.
Are evoked as a result.
Of this past experience.
And as with the previous scenario,
Instead of resisting it.
Instead of seeing the negative label that your mind will likely to give it.
Simply allow yourself to experience it as energy.
Tension,
Heat.
Perhaps tingling.
Give you all attention to this sensation.
As a result of the past experiences.
And see how this sensation within your body.
Changes as the time passes by.
It doesn't stay the same.
And see.
If you can release that tension.
See if you in your mind can transform your relationship with that thought as observed and your body.
Into pure,
Clear energy that now can be stored for the future use in your body.
Energy that no longer has the power of overwhelming your nervous system.
That serves as a source.
Of inspiration.
To face the future challenges with a new understanding.
And now to conclude.
This second part Press the save button so to speak by taking a deeper breath in through your nose and exhaling through your mouth.
Let go,
Release.
All the thoughts and emotions related to.
This situation,
This experience.
And once again,
Ground yourself in the presence of your breath.
Observing the inhale and the exhale.
As an expansion and contraction of your chest.
Or end your belly.
Using your entire body to breathe in and breathe out.
You are safe,
Secure and protected in this space.
You can experience.
Anything.
Recognizing the nature of awareness that is all encompassing.
Always welcoming to all experiences.
And now.
.
.
Recognize that you can use the same process.
To transform any past experience.
That held you hostage.
That captured your energy.
By creating boundaries and released tension.
Stagnant energy.
The more you use this technique,
The faster you will transform.
Stagnant energies.
The more vital force you will release into the present moment.
The more lively you become.
And now to conclude.
This period of meditation and transformation Express your gratitude for the courage that you have shown by engaging in this chemical process of transformation.
Show gratitude for starting something.
Important.
Something that you can continue later on.
For your benefit.
The benefit of your personal inner transformation and in turn the benefit of the collective.
And now to finish,
Simply take one deep breath in through your nose.
And out through your mouth.
And when ready,
In your own time.
Open your eyes.
And welcome back.
