Come to a comfortable seated position,
Lengthening from your tailbone up to the crown of your forehead.
Take a few deep releasing breaths,
Letting out a sigh or two if you prefer to take a more active exhalation.
Allow your eyes to close as you soften the face,
Relaxing jaw,
Relaxing forehead.
Begin to observe the rhythm of your breath,
The rhythm of your heartbeat.
Observe the thoughts present in your mind.
Without reacting,
Labeling or judging,
Before seeking to change who you are in this very moment,
Step into the role of the witness consciousness,
The silent observer.
Simply notice,
Simply be.
Identify a particular thought that plays repeatedly in your mind,
A thought that is perhaps holding you back from becoming your best self.
These thoughts could include,
I'm not good enough,
I am weak,
I could have done that differently.
Repeat this thought several times in your mind and then notice how it manifests in your physical body.
Perhaps you observe a tightness in your chest or throat.
Maybe your stomach feels a bit upset or uneasy.
Before shying away from the sensation,
Sit with it for a moment or two.
Breathe into it for a breath or two.
Now welcome in an opposing thought,
The opposite of the typical refrain that plays in your mind.
I'm not good enough becomes I am more than enough.
I am weak changes to I am powerful.
I could have done that differently becomes I am doing the best I can.
Take a moment to identify the opposite of your typical thought pattern.
Find what works best for you and then repeat this affirmation silently in your mind.
Invite your new affirmation to enter you fully,
Body,
Mind and spirit.
Allow it to fill every fiber of your being with your breath.
Now return to that part of your body where you felt any tightness or uneasiness.
How does it feel now?
For the next few minutes for the remainder of this meditation,
Sit with your breath and your new affirmation.
Perhaps allow a soft smile to find your face.
Enjoy this renewed sense of peace and love knowing that you can return to it anytime,
Any place.
It is who you are.
Be with your breath.
Be with your affirmation.
Be here now.
