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.
Or 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,
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.
Being 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 as 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 would be used to create a boundary,
To protect it from your conscious experience.
And 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 that 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 your all attention to this sensation as a result of the past experience 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 in 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,
But 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 and 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.
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.
Open your eyes and welcome back.
