Hello,
My name is Maggie Stevens and I'm a mindfulness meditation teacher.
The meditation I'm bringing to you today is entitled Stories We Tell Ourselves.
Our brains,
Specifically our left hemispheres,
Are story-making organisms.
This part of our brain was developed to label and classify.
From our early toddler days right up through today,
It works to make life easier.
The brain has categories for countless things.
Furniture,
Clothing,
Food,
Colors,
And specific labels that fit under each of these categories.
Rocking chair,
Sweater,
Penne,
And Payne's Gray.
These labels can be helpful right up until the time when they aren't.
When they become weapons that we use against others or ourselves.
Fat,
Loser,
Failure,
Perfectionist,
Airhead,
Geek,
Slacker.
Well,
You get the picture.
Where did these stories originate?
Many were put into our brains very early when our brains were still forming.
Maybe some came from our parents,
Our teachers,
Or our culture.
Our younger selves absorbed these stories and we even made up a few of them ourselves as we tried to make sense of our surroundings.
Our younger selves wanted and needed to be safe and loved.
Those younger selves are now our inner children.
So let's take a few moments and befriend them.
Take some time right now to settle into your seat.
If you need to adjust your position,
Do that.
You want to feel comfortable with your spine upright and straight,
But not stiff.
During this meditation,
I'll be making some suggestions.
If any of the things I say don't feel right to you,
Or if it feels a little too uncomfortable or painful,
At any time you follow the wisdom of your own mind and body.
You can adjust your position,
Open your eyes,
Or maybe you just try to do this on a different day.
You know what's best for you.
Follow your wisdom.
Right now,
Feel your feet.
Be curious.
Can you feel the balls of your feet?
What about the heels or the toes?
Does one part of your foot feel different from another?
Does the right feel different from the left?
And maybe there are places you don't feel anything at all.
All of that is just how it is at this moment.
You might take a deep breath,
Shrug your shoulders up,
And then let your shoulders fall back,
Letting your arms and hands rest.
It doesn't matter if your hands are at your side,
Or cupped in your lap,
Or on your thighs,
Whatever is most comfortable for you and allows them just to be still.
Now,
Try noticing where your breath is most apparent.
Maybe you notice your breath at your nostrils,
The cool air coming over your upper lip.
Maybe you notice it as your chest rises and falls as the breath goes in and out.
Maybe you're aware of it in your belly as it moves in response to the breath.
Just for a moment or two,
Rest with the breath.
Settle into the quiet.
And as your body settles,
Invite your mind to settle down into the body.
See if it can just rest focused only on the body and the breath.
Sometimes,
When our bodies and minds slow down,
The inner critic to whisper in our ear.
What does your inner critic say most often?
I'm not enough what?
Not smart enough,
Not pretty enough,
Not quiet enough,
Not creative enough,
Not enough.
Listen and see what your critic tries to cut you with.
And if you listen carefully,
You might notice whose critics voice originally belonged to.
Maybe it was some adult in your past.
Maybe it's someone in your present.
The problem with the inner critic is if we try to push it away or tamp it down,
The critic will push back even harder.
The same way we can't push a beach ball underwater.
Instead,
We might try to see the inner critic for what it really is.
The inner critic was put in our brain much,
Much earlier as a way to try to keep us safe.
So let's have a conversation with it.
We can tell the inner critic,
I know you think you're keeping me safe.
I know that you're just trying to protect me.
You think if I don't try,
Then I won't fail.
But you know what?
I've got it.
And my younger me,
She's got this too.
And she was perfect,
Just as she was all those years ago.
And now she and I can take care of ourselves.
We have each other.
Thanks for trying to help.
But we've got this.
Why don't you go and rest?
Maybe have a cup of tea.
We've got this.
Take a moment now to check in with your body.
What does the area around your heart feel like?
What about your breath?
In sending the inner critic to rest?
Did you create any space for yourself around your heart?
Is your body any more at ease?
And if not,
There's no trouble.
That critic has been there a very long time.
And we can't really expect to make it disappear in one time.
But we can meet the critic again and again.
And tell her,
We've got this.
We can keep reminding the inner critic to rest.
And that we've heard her stories.
And instead of believing them,
We are going to create new stories.
We can tell ourselves,
I am capable.
I am creative.
I'm healthy.
I'm kind.
I'm generous.
I am safe.
I deserve respect.
I deserve care.
I deserve love.
I deserve ease.
Choose any of these phrases that resonate with you.
Or choose one from your own wisdom.
And repeat it in your mind.
Imagine letting this story fill your heart space and allow it to radiate out throughout your body and your mind.
Tell yourself,
Today,
I'm rewriting my story.
I am.
I deserve.
In a few moments,
We'll be ending this meditation.
Rest with the beginning of your new story.
Feel it in your body,
In your mind,
And in your heart.
And now as we leave the meditation behind,
I invite you to open your eyes.
You might want to stretch forward,
Back,
Side to side,
Whatever feels best.
And I invite you to write down the beginning of your story now.
I wish you well.
