IRest Practice 22: Welcoming Opposites Of Thought

iRest helps us welcome our thoughts as messengers, which can help us gain new patterns of thinking, feel more in control, and teaches us how to become aware of and dis-identify from our negative thoughts. It teaches us to welcome all thoughts, rather than resist them.

During this practice, take time to notice the thought, belief, image, or memory that you’re working with, as well as the sensations, feelings, and emotions that come along with it. To heal, we have to welcome and feel how each one affects our body and mind. This practice invites us to welcome every aspect of ourselves as a part of our wholeness.

iRest Practice 22: Welcoming Opposites of Thought from the iRest Program for Healing PTSD: A Proven Effective Approach to Using Yoga Nidra Meditation & Deep Relaxation Techniques to Overcome Trauma. Written by Richard C. Miller, PhD. Recorded by Erin Finck, TCTSY-F, RYT 500, Level 1 iRest Teacher

Guided Meditation, Mindfulness

Transcript

With your eyes gently open or closed. Take a moment to ease back into the position you're in. And welcome the environment and sounds around you. The touch of air on your skin. The sensations where your body touches the surface that's supporting it. The feeling of your body breathing itself. Sensations that are present throughout your body. Thoughts that are present in your mind. Locate a recurring negative thought that you associate with your PTSD. Or take a thought such as, I'm broken. I'm powerless. I'm not enough. Or, I should have done it differently. Reflect on the thought you want to welcome. Affirm this thought as your only truth in reality. When you take this thought to be true. Where and how do you feel it in your body? Do you feel it in your gut, Heart or throat? Do you feel relaxed or tense? Opened up, Or closed down. How do you act or react in your life and relationships when you believe that this thought about yourself is true? Take a few moments and reflect on words that describe how you feel when you take this thought to be true. Now turn your attention to imagining an opposite thought. For instance, I'm broken becomes I'm whole. I'm powerless becomes I'm capable. I'm not enough becomes I'm okay just as I am. I should have done it differently, Because I did it the best I knew how. Welcome this opposite thought. And reflect on it. Affirm this opposite thought as your only truth in reality. When you take this opposite thought to be true, Where and how do you feel it in your body? Do you feel it in your gut, Heart or throat? Do you feel relaxed or tense, Opened up or closed down? How do you react when you believe that this opposite thought is true? Take a few moments and reflect on how you feel when you take this thought to be true. Now experience both opposites at the same time. First, Affirm and experience in your body your negative thought. For example, I am helpless. Than experience in your body the opposite. That is, I'm capable. Etc. First one. Than the other. Take your time. Go back and forth. Affirming each opposite thought. While also experiencing how and where each impacts your body. After several rounds of going back and forth. Experiencing each opposite in turn. Affirm and experience both thoughts at the same time. A hint here. Don't affirm your beliefs with only your thinking mind. Your task is to feel and experience both thoughts at the same time, Along with the effects that they have on your body. Don't try to merge opposites into one another. Experience both opposites at the same time. And allow whatever happens to happen. Holding opposites of thoughts at the same time is a creative moment that takes you beyond either opposite into a world of new and infinite possibilities. Take a few moments and reflect on your practice. Are there any actions that you wish to take as a result of the practice? Are there any intentions that come out of this practice? How do these intentions support your heartfelt mission?