Master Your Mind l Positive Thinking Meditation l 15 Minute Guided Meditation
“We are what we think.
All that we are arises with our thoughts.
With our thoughts, we make the world.”
said Buddha.
Our mind, more specifically, our thoughts, affects our perception and, therefore, our
interpretation of reality.
If your mind is controlling you, it can be a destructive force in your life.
But, when you control your mind, you can create good and experience a truly fulfilling life.
In this meditation, you will master your mind by encouraging a disciplined mindset to monitor
your thoughts and create your desired reality.
Settle into a comfortable position sitting or lying down.
Begin by gently closing your eyes.
Take three deep breaths through your nose, then exhale completely through your mouth.
Slowly start to relax your body.
Relax your feet and legs.
Let all the tension leave your feet and legs.
Go up and relax your belly and chest.
Let all the tension leave your belly and chest.
Move on to your shoulders and arms.
Let all the tension leave your shoulders and arms.
Allow your face muscles to relax.
Feel how your body is relaxing - limb by limb, body part by body part.
Allow everything to relax completely.
As you settle into your body, notice how you feel.
What is the most prominent feeling in the body?
Are there any thoughts that are running through your mind?
Simply become aware of those thoughts.
There is no need to judge or criticize.
Once you identify a thought in your mind, take a deep breath.
Notice the stream of air coming in and out of your body.
Concentrate on the flow of your breath.
When a thought pops up in your mind, come back to the breath once again.
You’ll notice that your thoughts will come floating-in every once in a while.
As your thoughts come to you, simply allow them to drift off in the distance.
Your thoughts are like clouds in the sky.
They simply come and go.
For the next 2 minutes, we are going to exercise this awareness.
Let’s start.
Keep your attention on your breath for as long as you can.
Every time you get lost in your thoughts, shift your attention back to your breath once
again.
Deep breath in.
Deep breath out.
In through your nose.
Out through your mouth.
As you continue placing your awareness on your breath, notice any thoughts that make
you feel particularly negative.
A negative thought usually makes you feel anxious, sad, afraid, or angry.
What is that thought?
What is the story that your mind is telling you to believe?
Notice the way you feel when you associate with that thought.
Notice where you feel that emotion in your body.
In your chest?
In your head?
Where do you feel it?
Anytime you feel negative emotion, your mind is in control.
To master your mind, you need to gain back control of your mind.
To do that, we need to take that negative thought, observe it, understand it, and rewrite
it.
Where do you think it came from?
Is it from your childhood?
Is it from societal norms, work, or friends?
Is it from your parents or other family members?
Without criticism or judgment, simply observe the context behind the thought.
As you continue observing the thought, notice how slowly you start to detach from that thought.
That’s right; You are no longer the thought but the observer of the thought.
You should no longer feel emotion around the thought, but simply the awareness of it.
Take that negative thought now and rewrite it.
Write it in a way that serves you.
Write it in a way that makes you feel good.
Write it in a way that empowers you.
Repeat the new thought in your head.
You are rewriting the negative story into a positive one.
Notice how you feel now.
Do you feel energized?
Do you feel empowered?
Do you feel unshakeable?
The way you feel is directly tied to your thoughts.
Your thoughts are that powerful that can take or give control of your mind.
By recognizing a negative thought, giving a moment to understand its origin, then rewriting
it into a positive one, you gain back control of your mind.
Thoughts can trick you into thinking your mind is in control.
Your thoughts are merely old patterns replaying on repeat.
At any time, you can change those patterns to make it work for you.
You are always in control of what you think and how you feel.
Take a deep breath in and out and repeat the next affirmations either out loud or in your
head.
Feel the energy of each word as it nourishes your mind, your body, and your soul.
I am the master of my mind.
I nurture only good thoughts.
I always have a choice in what I think and how I feel.
I choose happiness, joy, and peace.
I feel the love in all that I do.
I am the architect of my life; I build its foundation and its contents.
And now, at this last inhale, bring your attention back to your breath.
Take three deep breaths - In & out.
Gently move your fingers, move your hands and legs.
Stretch your body, and when you are ready, slowly open your eyes and become aware of
your surroundings.
Remember, you are not your thoughts.
You are pure love and light in human form, and any thought that tells you otherwise is
false.
With practice, you will be able to become the master of your mind so you can live the
life of your choosing.
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Thank you for listening, and we will see you at the next session.