This is Rasa.
Welcome to your guided meditation.
Find a quiet space,
Where it's peaceful and where you can be alone.
Place yourself in a comfortable seated position with a straight spine and good posture.
If you feel more at ease laying down,
Then please do this.
Now gently close your eyes.
Begin by taking some deep cleansing breaths down into your stomach.
Feel your belly rise with each inhalation.
On each exhalation,
Watch your muscles to begin to relax.
Few times,
Breathe deeply in and deeply out.
Notice your body softening in the restful atmosphere that you are creating.
Take a couple more of these long,
Refreshing,
Calming breaths and then allow your breathing to go back to its natural rhythm.
Bring your attention to the bodily sensations that comes with each breath.
Notice any sensations where your clothing makes contact with your skin.
Observe the air coming in and out of your nostrils and the gentle movement of the breath as it touches your upper lip.
Notice the rise and fall of your shoulders and your belly.
As you make space for present moment awareness and for placing loving attention on the sensations of your body,
You allow new possibilities to begin to develop and to grow within you.
In this space of quietness,
Let us begin to consider the habit of smoking.
So how would you feel if you got rid of emotional judgement of what smoking is?
How would you feel if you did not beat yourself up about it?
How would you feel?
Consider this and feel it all for a moment.
Breathe.
Consider this in your mind and in your body right now.
Smoking is an action,
A habit,
But not a personality or a trait,
Therefore not part of you,
Not who you are.
Breathe.
Drop any judgement about yourself.
You have done nothing wrong.
In fact,
You are the right person and the right time at all times.
Now breathe.
Let the shoulders drop.
Let yourself feel the relief.
Let your whole being relax into the rightness and perfection of who you are.
Inhale and exhale.
It's because you choose the action of smoking.
It does not mean it takes something away from you nor it adds.
It is simply an action.
Feel that label sticker of smoker to begin to peel off.
Breathe softly.
There is nothing lacking within you.
How we speak to ourselves and what we allow others to say about us is very different to what actually is.
You are a vessel,
A human who takes action,
Who looks for relief and seeks comfort.
Inhaling softly and now exhaling,
Letting those shoulders to drop again.
By choosing to sit here in this space,
Choose to also create a better way of speaking and describing yourself.
Choose to speak with great love and kindness.
The voice of compassion that you would offer to your loved ones is the voice with which you can approach yourself.
This supportive approach is exactly what you need and just what you deserve.
Cultivate this voice of understanding,
Patience and compassion.
Bring it into your daily life.
Allow now it to slowly lighten any pressure that you feel in relation to smoking.
Inhale softly and exhale,
Letting your fingers and palms soften and let go of any gripping.
There is no failure,
There is just different choices and the process to less resistance and more freedom.
Inhale into your chest and exhale,
Relaxing all the chest muscles,
Removing any mental belief based energy placed in that area.
Do that breath two more times please.
Breathe in and breathe out.
Breathe in and breathe out.
Each new breath invites you to be fully present in your body and to accept things exactly as they are right now.
Feel how simple breathing and your awareness is to pave that new path for new choices and the subtle excitement that comes with that.
Get with this feeling for a moment and feel yourself creating a fresh cycle of awareness in this moment.
Now feel this new found awareness in this moment.
Each day a new layer is revealed.
Allow this awareness to expand throughout your entire body.
Imagine this sense of awareness to be like the warm,
Reassuring light of the sun on a summer's day.
This light softly touches your body and permeates your body.
As you inhale,
Breathe this light of awareness into every cell in your body.
As you exhale,
Let this light reach deeper into your heart.
As you continue to naturally breathe in and out,
Know that you have great capacity for alignment and finding ease.
The relief that you find in the process of smoking can also be found in the kind of meditative space that you are creating right now.
If your mind starts generating thoughts that are self-critical,
You can observe this chattering without becoming attached to it.
The mind simply repeats what is familiar.
It returns mechanically to the patterns it knows.
Let these thoughts float away like clouds moving towards the horizon as you gently return your attention to the breath.
Breathing in and out.
It is natural that during the process of alignment,
There will be variations of ups and downs.
You may find that a craving will arise to greet you.
When it happens,
Remember that smoking is something old,
Easy and familiar.
Nothing more and nothing less.
There is no great enemy to be defeated.
It is simply an action,
A habit.
When craving arises,
Pause,
Take a moment first,
Breathe into it.
Rather than tightening around this action and then blame,
Simply become aware with neutrality.
Allow yourself to watch and to be curious.
See if you can locate where the need within your body comes from.
Location of the craving may change each time.
See if you can locate the source of urge or craving now.
Now pause,
Simply place your awareness there.
Breathe into this area gently and let it all be loosened with each exhalation.
As you become more aware of your needs and how to meet your needs without reaching for the old actions and habits,
You begin to realign and grow.
It's just a natural path of well-being.
Now return your full attention once again to the breath.
Loosening up your chest muscles as you breathe naturally.
Feel the cool air entering your nostrils and the warm air flowing out of them.
With each breath,
Accept yourself exactly as you are right now.
With each out-breath,
Let go of any feelings of tightness that you may hold around self-judgment over the habit.
With each new breath,
Find yourself replacing the pull of the habit with the habit of loosening and opening your chest.
Find yourself,
Whenever you need,
That this habit is something old and familiar,
Nothing more and nothing less.
It is not part of you,
It is just an action that you may choose to take or skip.
It is nothing to be defeated,
It is simply a habit.
Your chest gently rising and falling.
Feel how your awareness has the ability to hold onto your habits loosely.
Feel this loose holding or maybe even play with the sensation of letting go,
If even briefly,
Of this habit.
Simply play with that sensation for a moment.
You will continue to expand your awareness,
You will continue to grow and yet you are already complete and well.
As we come to the end of this meditation,
Gradually bring yourself back to the surface of your body.
Wiggle your fingers and your toes and gently stretch your body if this feels right for you.
Now slowly open your eyes and come back to your surroundings.
As we come to the end of this meditation,
Slowly bring yourself back to the surface of You You
