The Affirmation Meditation

The Affirmation Meditation is for people who want to master their mind! Many of the great spiritual traditions teach how thoughts shape our reality. In this meditation, you will practice a powerful 2,000+ year old technique called Pratipaksha Bhavana. Pratipaksha Bhavana is the practice of spinning a negative thought into its positive. If you value a positive over a negative mindset, then this meditation is perfect for you!

Transcript

Greetings.

This is Travis Elliott,

Yoga instructor,

Meditation teacher and author.

The following is a special meditation practice presented by The Be Ultimate Podcast.

For more information,

Inspiring talks and meditations,

Please visit thebeultimatepodcast.

Com.

Hello Be Ultimate Podcast listeners.

Before we jump into this week's episode,

I wanted to let you know about Inner Dimension TV.

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Now let's jump into this week's episode of the Be Ultimate Podcast.

Welcome to the Affirmation Meditation.

In this meditation we will be working with a very powerful mind technique called Pratipaksha Bhavana.

Pratipaksha Bhavana is the practice of spinning a negative thought into a positive thought.

This positive thought then becomes the affirmation that you repeat.

So let's get started by finding a comfortable seat in a place that's quiet if possible.

Allow your hands to relax wherever it feels comfortable,

Perhaps in your lap or even on top of your knees or your thighs.

Feel free to close your eyes as a way to minimize any external distraction and stimulation.

Sitting up straight,

But at the same time relaxed.

In a few moments we will do some breathing together.

This breathing will begin to shift the brain waves allowing your affirmation to become much more effective.

Begin by taking a nice big deep inhale through your nose and then sigh it out the mouth,

Exhale let it all go.

And then we'll begin inhale through the nose for the count of 1,

2,

3,

4,

Hold for 1,

2,

And then out the nose,

Exhale for 4,

3,

2,

1,

Pause there.

And again inhale 1,

2,

3,

4,

Hold 1,

2,

Exhale out for 4,

3,

2,

1,

Pause.

Inhale 1,

2,

3,

4,

Hold 1,

2,

Exhale out for 4,

3,

2,

1,

Pause 2,

1,

Inhale 1,

2,

3,

4,

Hold 1,

2,

Exhale out for 4,

3,

2,

1,

Pause 2,

1,

Inhale 1,

2,

3,

4,

Hold 1,

2,

Exhale out for 4,

3,

2,

1,

Pause 2,

1.

Three more cycles,

Inhale 1,

2,

3,

4,

Hold 1,

2,

Exhale out for 4,

3,

2,

1,

Pause 2,

1,

Inhale 1,

2,

3,

4,

Hold 1,

2,

Exhale out for 4,

3,

2,

1,

Pause 2,

1,

Inhale 1,

2,

3,

4,

Hold 1,

2,

Exhale out for 4,

3,

2,

1,

Pause 2,

1.

One last round,

Inhale 1,

2,

3,

4,

Hold 1,

2,

Exhale out for 4,

3,

2,

1,

Pause 2,

1,

Take a deep inhale through your nose,

Mouth to mouth,

Exhale,

Let it all go.

And just allow your breath to just return back to its natural,

Effortless,

Rhythmic flow.

Feeling your mind calm,

Relaxed and serene.

Now as you continue to keep your awareness attuned in,

Just bring your awareness to the space between your ears.

And can you feel the space there?

And allow your facial muscles to relax,

Allow your jaw to soften and disengage.

See if you can even allow your scalp to relax as well.

Bring the awareness down to your throat,

Can you feel the space within your throat region?

And invite your neck muscles to relax,

Allow the top of your shoulders to soften,

Any tension there just melting away.

And shifting your awareness down to the center of your chest,

Right behind your breastbone.

Can you now feel the space in the middle of your chest?

And the back of your heart right between your two shoulder blades relaxing,

Softening.

Gently bring your attention down to your belly region.

And can you feel the space behind your navel?

Feel the breath moving into the belly.

Each inhale that navel gently pressing outward.

And each exhale the navel effortlessly coming back in.

Just feeling that natural expansion and contraction of your breath.

Allow your lower back to release and soften.

And then now bring in your awareness all the way down into the pelvis.

And the pelvic region.

Allow your legs to relax.

Your thighs,

Your hamstrings,

Your calf muscles.

All the way down into the ankles and the feet.

And feeling the space between those toes.

Continuing to maintain this depth of inner stillness and spaciousness.

I'd like to invite you to bring into your mind a recurring negative thought that currently exists within your life.

This negative thought or limiting belief could be something like,

I'm not good enough.

Or I'm not capable.

Or I don't belong.

Or maybe even I'm unlovable.

See if you can hone in to whatever that negative limiting belief and thought is for you.

Now this ancient practice of pratipaksha bhavana is where we take a negative thought or a limiting belief and then we spin it into the positive.

So after having selected whatever that negative thought is,

Now pick a one word quality or emotion that is in the positive.

This might be empowered or lovable or connected or fulfilled or strong or whole.

Pick your one word quality.

Now that you've chosen that quality,

We're going to create an affirmation.

So we'll do this by taking that quality,

That word and inserting it into the phrase,

I am.

So if your quality is empowered,

Then your affirmation becomes,

I am empowered.

Now that we have the affirmation,

We'll begin to repeat this affirmation slowly,

Steadily,

Consciously,

With all of your focus and presence and attention.

Continue to repeat.

Now as you continue to repeat,

In addition to thinking the thought,

It's also very,

Very important that you feel the emotion of it.

Begin to allow the emotion of your affirmation and of your chosen quality to be felt and to be experienced.

Can you feel the emotion?

Allow your brain like a radio tower to broadcast this very,

Very powerful signal throughout every cell in your body.

So every cell feels the power of the affirmation.

Allow that emotion to flood through every particle of your body.

And each time that you repeat the wattage of the affirmation becomes stronger and more amplified.

Continue to repeat.

Continue to feel the energy of this.

Continue to feel the energy of this.

Continue to feel the energy of this.

Beautiful.

And if you feel the energy of this,

Then you can slowly and easily,

Just allow the repetition to slowly fade away and dissolve.

And then take some time just in stillness to just allow the effects of this affirmation meditation to seep deep in.

We are.

Now,

As you begin to transition into the rest of your day,

Any time that negative thought or that limiting belief arises,

Use this technique of pratipaksha bhavana and repeat your affirmation.

Every time the negative thought arises,

Repeat your affirmation at least three times and remember to not just think it but to also feel the emotion of your affirmation.

You can also softly repeat your affirmation as you go to bed when your subconscious brain becomes revealed.

May we bring strength where there is courage.

May we bring strength where there is weakness.

May we bring compassion where there is suffering.

May we bring courage where there is fear.

May we be ultimate.

When you're ready,

Slowly open up your eyes.

Hope you enjoyed this special meditation presented by the Be Ultimate Podcast.

If you found this meditation helpful and inspiring,

Please consider to subscribe,

Rate and leave a review for the Be Ultimate Podcast.

Look forward to reconnecting soon.

Reviews

Thank you for your good works. This is so wonderful!!!!

Thank you very much for this profound, much needed experience. Peace and love🙏🏽♥️

Brilliant, namaste, 🙏🏽❤️