Break Old Habits And Create New Ones

Welcome to this guided meditation for breaking old habits and creating new ones.

Finding yourself in a quiet and comfortable place where it is easy to relax,

Sitting or lying down in a position that allows for relaxation yet also having a feeling of alertness,

Closing the eyes or softening the gaze,

Taking a deep breath in through the nose,

Holding it for a moment and exhaling slowly through the mouth,

Inhaling,

Exhaling,

Inhaling,

Exhaling,

Relaxing into every breath,

Inhaling,

Exhaling,

Returning the breath to a natural rhythm and noticing the sensation of the air as it flows in and out of the body,

Perhaps noticing the chest and stomach move with each inhale and exhale,

Bringing the awareness to the body,

Grounding it into the surface beneath you,

Noticing the contact points of the feet,

The sit bones,

The back,

The head,

The hands,

Simply observing whatever sensations are within the body at this moment and when you're ready,

If it feels right,

Visualizing or imagining with the mind's eye or simply having the feeling of walking through a lovely forest,

Surrounded by tall trees,

Hearing the soft sounds of nature,

Feeling the earth beneath the feet,

Step by step,

Approaching a gentle and peaceful stream,

The water flows serenely,

Bubbling along,

Sitting beside the stream,

Feeling its calming presence and serene flow,

Feeling grounded in this moment as you sit near the stream,

Simply breathing and basking in the glorious beauty of nature.

If it makes sense to you,

Imagining roots extending from your body into the earth,

Anchoring you in the present moment,

Bringing to mind one habit to break,

Holding it gently in awareness without judgment,

Taking these next few moments to pick one habit that you would like to break,

Reflecting on this habit,

Perhaps asking yourself what lessons has this habit taught me,

Allowing any insights to surface naturally.

If any judgment or criticism should show up,

Simply take a deep breath and observe these judgments and criticism with an open mind and a warm heart.

If it feels right for you,

Turning this habit into a symbol,

An object,

A color,

A phrase or a feeling,

Exploring what it looks like,

How it feels,

Taking a moment to fully experience its presence,

And visualizing holding this symbol,

Object,

Color,

Phrase,

Or feeling in the hands,

Acknowledging it for what it has been,

Thanking it for its role in life,

And recognizing that it is no longer needed,

Affirming to yourself that this habit has no power over me,

Holding this habit in the hands,

Leaning forward to the gentle bubbling stream and rinsing the hands in the cool refreshing water of the stream,

Feeling the habit washing away with the current,

Gently releasing the symbol into the stream and watching as the water carries it far far away,

Dissolving as it floats into the distance,

Knowing this habit will never return in the same form,

And feeling a sense of lightness and freedom as it is let go,

Making room for new habits to take its place,

Sitting by the stream,

Taking a deep breath,

And as you exhale,

Focusing on a new habit to create,

Taking the next few moments to contemplate what this habit may be,

Allowing this habit to take vivid shape in the mind,

Noticing what it looks like,

How does it feel,

What are the colors,

Textures,

Sensations,

Emotions that it evokes,

Reflecting on the positive attributes this habit brings to life such as hope,

Empowerment,

Or growth,

Giving this habit three clear attributes that resonate,

Perhaps labeling this habit as feeling hopeful,

Strong,

Peaceful,

Empowered,

Healthy,

Perhaps considering how this habit looks or feels in life such as it looks like a calm morning,

It feels like a sense of control,

It shows up as an energized body,

If it feels right for you,

Visualizing this new habit turning into seeds in the palm of your hands,

Each seed representing the new habit and infused with this essence and life force.

Next to the stream lies the fertile soil of a beautiful garden,

Walking the few steps to the beautiful garden,

Noticing the beautiful rich soil,

Planting the seeds gently in this soil,

Feeling the earth beneath the hands and saying these affirmations,

I plant the seed of my new habit,

My seed will grow into strength and resilience,

I nurture empowerment and confidence in myself,

Say these affirmations out loud or silently to yourself,

I plant the seed of my new habit,

My seeds will grow into strength and resilience,

I nurture empowerment and confidence in myself,

I plant the seeds of my new habit,

My seeds will grow into strength and resilience,

I nurture empowerment and confidence in myself,

I plant the seeds of my new habit,

My seeds will grow into strength and resilience,

I nurture empowerment and confidence in myself,

Taking a few steps back to the stream flowing gently nearby,

Gently scooping up water with the hands and bringing the water to the soil where the seeds have been planted,

Feeling the water naturally nourishing the seeds with the life force,

Allowing the water to naturally nourish the seeds and seeing the seeds sprouting quickly and magically into beautiful nourishing plants,

Their fruits or leaves represent the new habit,

Fully grown and ready to provide sustenance,

Feeling a sense of gratitude for the growth that is already beginning to take place in front of you,

Basking in the warm sunlight and encouraging the seeds to flourish,

Repeating these affirmations silently or out loud,

I trust the process of growth,

I nurture my new habit with care and patience,

I am grateful for the positive changes unfolding within me,

I trust the process of growth,

I nurture my new habit with care and patience,

I am grateful for the positive changes unfolding within me,

I trust the process of growth,

I nurture my new habit with care and patience,

I am grateful for the positive changes unfolding within me,

At this moment,

The new habit is ready to be harvested,

Imagining yourself picking the fruits or leaves from these plants and eating them,

Taking in their essence,

Feeling a new habit integrating into the body and mind,

Becoming a part of life inside and out,

Saying out loud or quietly to yourself,

I embody this habit fully,

It is now a part of who I am,

I honor this new beginning,

I embody this habit fully,

It is now a part of who I am,

I honor this new beginning,

I embody this habit fully,

It is now a part of who I am,

I honor this new beginning,

Visualizing the future self living with this new habit,

Seeing yourself thriving,

Feeling balanced,

Fulfilled and proud of the progress,

Connecting with all the emotions involved such as joy,

Peace,

Confidence,

Empowerment,

Good health,

Every feeling that comes with these changes,

Letting them fill you completely with nourished sustenance,

If it feels right for you,

Repeating silently or out loud,

I release what no longer serves me,

I nurture the seeds of my growth and embody positive change in my life,

I am committed to creating a life that aligns with my highest potential,

I release what no longer serves me,

I nurture the seeds of my growth and embody positive changes in my life,

I am committed to creating a life that aligns with my highest potential,

I release what no longer serves me,

I nurture the seeds of my growth and embody positive change in my life,

I am committed to creating a life that aligns with my highest potential,

Taking a few moments to look around and bask in the beautiful environment you have been imagining,

The beautiful bubbling stream,

The wonderful lush garden ready to help you achieve your hopes and dreams,

Feeling the warm sun on the skin,

Hearing the sounds of nature,

And when you're ready,

Taking a deep breath in,

And exhale,

Letting go of this practice,

Inhale,

Exhale,

Feeling the breath flowing in and out of the body,

Inhale,

Exhale,

Knowing you are exactly where you need to be in this moment,

Returning the breath to a natural rhythm,

Beginning to wiggle the fingers and toes,

Adjusting the body in any way that's needed,

And when you're ready,

Gently opening the eyes,

Thank you.