We all know what it's like to have one of those days where you're in a mental tailspin.
Everything is negative,
Doom and gloom,
Maybe bad things are happening or you're getting bad news.
Then you might start to slip into that state of total pessimism where everything's bad,
Everything's wrong,
Nothing good can happen.
We all know what that's like.
And I created this meditation for days like that to help you reverse out of the mental tailspin and emerge back into a place where good things are possible,
At least in your own mind.
To get us started,
I want to invite you to sit up nice and tall and get comfortable as you close your eyes.
I invite you to think of some of the things,
If you're experiencing this now,
That are triggering the pessimism,
The negativity for you.
Maybe it's things that have already happened or maybe it's worry,
Fear,
Et cetera,
About things that could go wrong.
When you think about those negative things,
Simply notice where you feel that energy of negativity in the body.
In a moment,
We are going to do a breathing exercise to pull some of the sting out of that negativity.
We will be breathing in through the nose for a count of three.
And I want you to send the breath to wherever you felt that negativity in the body.
Then we will exhale through the mouth for a count of six.
So our exhale will be twice as long as our inhale.
And exhales through the mouth are also very effective for letting energy go.
So a long exhale and an exhale through the mouth.
Very good for helping us release and let go.
Go ahead and empty all the air from your lungs.
Focus your awareness where you feel that negativity lurking in the body.
Take an inhale for three to that place.
One,
Two,
Three.
Sigh out the mouth for six.
One,
Two,
Three,
Four,
Five,
Six.
Push all that breath out.
Take a deep breath in to the negativity through the nose.
One,
Two,
Three.
Sigh it out through the mouth.
One,
Two,
Three,
Four,
Five,
Six.
Deep inhale through the nose to that place of negativity.
One,
Two,
Three.
Sigh it out through the mouth.
One,
Two,
Three,
Four,
Five,
Six.
Deep inhale through the nose.
One,
Two,
Three.
Slow sigh out the mouth.
One,
Two,
Three,
Four,
Five,
Six.
Inhale through the nose.
One,
Two,
Three.
Sigh out the mouth for six.
One,
Two,
Three,
Four,
Five,
Six.
And then release conscious control of your breath.
I invite you to remain with your eyes closed.
If you are visual for this meditation,
In your mind's eye,
I invite you to visualize what I mentioned.
If you are less visual,
Simply imagine the feelings and sensations of what I described.
When we find ourselves in a negative mindset and pessimistic,
We can't always just flip it like a switch to total positivity.
So we are going to take some little stair steps,
One at a time,
To shift.
The first thing I invite you to do is think about one of your favorite happy,
Comforting smells.
It might be walking into a house where cookies are being baked in the oven.
It might be in a forest with pine and fir trees,
And you can smell the resin of those trees.
It may be the salt air at the ocean.
Just imagine how you felt in the past when you've been in a place with one of your favorite,
Comforting,
Happy scents.
And take two breaths in the nose,
Out the nose,
Into that feeling,
Just that general sense of comfort,
Happiness,
Peace,
Warmth,
Whatever you get when you experience one of your favorite scents.
Breathing in the nose and out the nose helps to amplify and strengthen that feeling within our bodies and within our beings.
And then I invite you to think about your very favorite food.
It might be a specific dish that you like,
Or it may be something made by a family member or at a favorite restaurant.
Think about the last time you got to have that favorite food and how enjoyable it was,
How it felt to taste it,
To savor it,
Even the scents that went along with that favorite food.
Then I invite you to take two breaths into that feeling,
In the nose and out the nose slowly,
Using those breaths to amplify that positive energy and sensation in your body,
In your mind,
In your being.
Now I invite you to think about an adorable baby or puppy or kitten that either you have had or someone you know has had,
And just the feeling you get being around a happy,
Adorable baby,
Puppy,
Or kitten.
Notice how that feels in your entire being.
And take two slow,
Conscious breaths into that feeling,
In the nose and out the nose.
Next,
I invite you to think of one kind thing that you can do for someone today.
This day,
It's got to be today.
It could be sending a kind word of encouragement via text to someone.
It could be calling someone.
And just giving them a warm and encouraging message or voicemail.
Or it could be something else altogether,
Doing something helpful for a family member or friend.
But one simple kind thing that you can commit to doing today,
Remembering that after this meditation,
You've got to do it.
And take two breaths into the awareness that that other person is going to feel really good,
Happy,
Encouraged,
Uplifted,
Because of the kind thing that you do.
Breathing into the positivity they will feel.
The very last part of this meditation is going deeper than your awareness,
Deeper than your logic,
Deeper than your emotions,
To that still,
Small place within yourself,
Where your soul speaks to you.
And asking your soul to bring to your conscious mind one happy,
Positive possibility that could occur this very week in your life.
Take a moment to just feel and allow whatever that might be.
Then I invite you to take two breaths into that positive possibility,
Amplifying the potential that it may occur.
In the nose,
Out the nose.
When you feel ready,
I invite you to open your eyes.
I created this meditation today because yesterday I set some intentions,
I was feeling very positive,
And for whatever reasons,
I felt rather discouraged today.
So I thought,
All right,
Maybe I need to do something for others to turn this around.
And I did take my own advice before this meditation.
I thought of someone that came to mind right away,
And I sent a very uplifting,
Encouraging message to her.
That felt really good.
I feel like my frequency has uplifted as a result of this.
I hope yours has too,
And I look forward to our next meditation together.
