Find yourself a comfortable position.
This meditation can either be done in sitting or lying.
We are going to do a little bit of work on focused on positives and bringing our attention to moments that we have experienced previously.
And we know we will experience again.
Take a few moments just to make yourself a little bit more comfortable.
Maybe just relax your shoulders down.
Feel the weight of your hands and your lap.
And we are going to take a really nice slow deep breath in through the nose and out through the mouth.
In through the nose.
And out through the mouth.
OK we are going to have another deep breath in.
But I just want you to pay close attention to the feeling of the in breath at the nostrils.
Most people can feel a cool sensation at the nostrils.
And it is a really nice calming anchor point.
So in through the nose.
And out through the mouth.
OK so I am going to do a little bit of talking now.
A little bit of guidance.
All you need to do is just keep focused on your breath.
You can use your nostrils as your anchor point.
And just keep coming back to your breath if your mind wanders.
OK so.
If we are in a difficult moment.
We are all very very good at ruminating.
Catastrophizing.
Focusing on the negatives.
And often our mind gets caught in a continuous loop.
That is really really very hard to break.
A little technique that you can use.
Is that whenever your mind gets caught in this loop.
Take a couple of nice deep slow breaths.
And just cast your mind back to a time of positivity.
We have all had them.
And we have probably all had them pretty recently.
It might be time with family.
It might be a really good achievement at work.
Something you are really proud of.
Or it might even just be a moment where you have felt settled.
Where your mind has felt calm.
Try and think of a moment like that.
Just spend a few seconds and just try and anchor into one of those moments.
OK.
So now you have found that moment.
I want you to just remind yourself.
That that moment happened to you.
And a moment like that.
Will happen again.
You have proven that you can function in that way.
You have proven that you do positivity.
And you have proven that you can feel settled happiness.
These difficult moments will pass.
Sometimes it is more difficult when we can't see an end point.
But this too shall pass.
So now coming back to your breath.
We are going to have a nice slow breath in through the nose.
And out through the mouth.
And one more in through the nose.
And out through the mouth.
Keep this technique in your little toolbox.
OK.
If you feel unsettled.
If you feel frightened.
Angry.
Frustrated.
Whatever emotion you are feeling.
Acknowledge that emotion.
OK.
And then anchor yourself in one of your previous moments of positivity.
Knowing that this too shall return.
From me to you.
Be filled with positivity.
