Welcome to change your mind meditation. I want you to find a comfortable place to sit
or lay down and if you feel comfortable close your eyes. I want you to take a deep breath in to the
count of four and exhale to the count of eight.
Another deep breath in to the count of four and exhale to the count of
eight. One more deep breath in to the
count of four and exhale the count of eight.
Now I want you to
picture that breath coming in through your feet. Even out your breathing and as you exhale
release any tension in your feet. Take a
deep breath in to your legs and as you exhale release any tension in your
calves, in your thighs and your knees. Take
a deep breath into your torso and when you exhale release any tension and
anxiety you may hold in your stomach. Take
a deep breath into your arms, release any stress in your shoulders and your
hands. Take a deep breath into your head and as you exhale just relax your
forehead, your jaw and the back of your neck.
Take one final deep breath into your whole body and as you ex hale
release any remaining tension.
Now I want you to think about a situation in your past for
which you hold some guilt. Don’t place
any judgment on it. Just remember the
situation, almost as a third party.
Remember what happened. This
situation may cause you anxiety to think about but try to remove yourself a bit
and just remember what happened. Now I
want you to picture yourself sitting in the chair and I want you to act as if
the person in the chair is a good friend of yours that had come to you seeking
advice. They tell you about the
situation. What are the things that you
tell them to comfort them? Make them feel better about the situation. How would you feel about a friend who told
you about this situation? You probably
would judge the much less harshly than you judge yourself. Think of what you tell them, and absorb
information. Comfort yourself. Remember
we are human we make mistakes. We learn from those mistakes and move on. Remembering and changing our behavior as a
result is useful, but that guilt feeling is not and can be debilitating. So reach over and give that friend in the
chair a hug, and try to release a least a piece of that guilt into the universe.
Now I want you to start to return to the room where you’re
sitting, but still remember that feeling of care for yourself. Hear any the sounds in the room. Feel where you’re sitting or lying down. When you feel ready if you would like you can
open your eyes. Thank you for taking
this time today. Remember meditation changes your mind.
