Begin by taking a comfortable seat.
Either resting the soles of the feet on the ground or sitting cross-legged.
Sitting up nice and tall through the sit bones and up through the crown of the head.
Gently begin to gaze downwards or close the eyes and take a deep breath in through the nose.
Exhale out the mouth as you relax the shoulders and the belly.
Squeezing out the breath.
Take another deep breath in through the nose.
Holding it at the top and exhale as you relax a little bit more into your seat,
Softening the shoulders and the back of the neck and pressing out the rest of the air.
And one more breath in through the nose.
Deepest breath you've taken today.
And biggest sigh,
Release.
Surviving in your body and beginning to bring to mind a belief or pattern that has been coming up that you are ready to let go of.
This could be beliefs about money or love or self-worth.
Just identifying it now and stating the belief in your mind.
So that it might look like,
I don't deserve easy love.
Filling in the blank with whatever the belief is and just allowing it in.
And for a moment,
As you hold this old belief,
Notice where you feel it in your body when you believe it.
What does the sensation feel like?
Is it retracted?
Is it expanded?
Hot?
Cold?
Is it tiny?
Ball-sized?
Bigger than your body?
Where do you feel it?
In your chest?
Your belly?
Just noticing.
Allowing and trusting the process.
And as you sit with this thought,
Begin to acknowledge how you show up when you believe this thought.
How do you treat yourself?
How do you treat others?
How do you show up in your relationships?
At your job?
What is your energy like?
Do you find yourself coping?
Just holding this and witnessing and observing.
And then coming back into the sensation in your body of this belief.
And just holding it,
Surrounding it with love and compassion.
With each breath in and each breath out.
And on your next breath in,
I want you to focus on this belief as if it's expanding in the space that it's in.
And on your breath out,
Breathe it out your mouth,
Seeing it leave your body.
Recognizing that maybe this was never your belief to begin with.
And even if it was,
That you're choosing it not to be anymore.
Take another deep breath in.
Filling that space with light and exhale.
Seeing it leave your body.
And just noticing how the space where it was feels now.
And then asking yourself,
What belief do you want to instill now?
So if it was I don't deserve easy love,
Maybe the new belief is I deserve love and it is easy.
Or I deserve easy love.
Or whatever the new belief is that's going to replace this old one.
Saying it to yourself either out loud or in your mind now.
And as you speak or think this,
Notice where you feel it in your body.
Notice what it feels like.
Is it more relaxed?
Expanded?
Maybe it's more empowered.
Maybe it sits a little smaller.
Just noticing how the belief feels in your body.
And where you feel it.
And using your breath to expand it.
Seeing if you can expand the experience with each breath in.
Teaching all of your cells this new belief.
And breathing it out.
Continuing to repeat this belief in your mind or out loud.
And continuing to notice how it makes you feel.
And where you feel it.
Expanding.
Transforming.
Allowing your spine to sit up a little straighter.
Your chest to open and expand.
Your belly to soften as you embody this new truth.
And come back into this room.
Take a deep breath in to gather all of this information.
And a deep breath out to let your intention go.
Out into the universe as you continue to teach your body your truth.
And just checking in in this present moment how you're feeling now.
And you can practice this meditation every day as often as you like.
As you are reprogramming old beliefs and practicing instilling new ones.
You can use this for different beliefs or the same one.
Thank you for practicing with me today.
I hope this meditation served you.
Have a beautiful day.
