Stop Negative Thoughts Meditation l Guided Meditation To Remove Negative Thoughts
Most of us spend a lot of time worrying about the future,
thinking about past events and generally focusing on our lives' dissatisfaction.
Negative thoughts prevent you from experiencing real joy, distract you from the important
things in life, drain your energy, and mainly evoke anxiety and depression.
In this guided meditation, you will learn how to detect negative thoughts
and alternate them to positives.
Begin by sitting down or lying down as comfortably as possible.
Once you ready, begin to breathe with intention.
Breathe in deeply, hold for a moment, and breathe out fully
As you inhale, feel your stomach expanding. Feel how the air that comes in through
your nostrils brings with it a sense of peace and relaxation.
As you exhale, the air going out through your nostrils takes all the tension and stress,
leaving your body forever. Do this three more times.
Breathe in relaxation, hold for a moment, and breathe out tension.
Excellent. You can feel lulled into a sense of ease.
You are safe. You are relaxed.
Now, take some time to feel into this present moment fully.
Feel your bodily sensations,
the awareness of the passage of time. Let this further relax you.
Some distracting thoughts might pop up. This is normal.
Drifting and wondering is what your mind was designed to do.
Allow the thoughts to come and go.
Thoughts are like clouds in the sky – just passing by, without altering the ultimate whole.
If you feel your mind is wandering, shift your attention back to your breathing.
Turn your focus now to a problem you’ve been having, something that is disturbing you.
Choose only one.
Choose something you’ve been struggling with that’s been causing you pain or stress.
Don’t think into this problem – feel into this problem.
Notice how this makes you feel in your body. Allow these sensations to arise.
Observe how this problem makes you feel emotionally.
Label all the emotions that come.
Then, in your mind, rate each emotion from 0 to 10 on how intense it is.
Take a few moments to label and rate all the emotions that are rasing.
Now that you’ve felt into this problem, start allowing more specific thoughts to come through.
What thoughts does this problem bring?
Allow yourself to hear them in your mind, but as always, just observe.
Notice what this problem makes you believe about yourself, about the world.
Are they thoughts of helplessness? Of having been wronged? Of low self-esteem?
Are they catastrophic thoughts? Are they irrational thoughts?
Do your best to observe what comes up without becoming entangled with the specific contents.
When you are ready, begin to rate each thought from 0 to 10, how much you believe
this thought is true. Go ahead, start rating.
It is possible that you didn’t rate ten on every single thought that came to your mind.
Maybe 9, 8, 7, or even less.
This means there is a part of you who is open to the possibility that these painful, limiting
thoughts – are perhaps not true, or not entirely true, or not true in the way you think they are.
The emotions your thoughts make you feel are all valid and legitimate.
You have reasons to feel the way you do. Allowing for the possibility that you do not see reality,
100% can correct the mindset to positive thinking without invalidating your feelings.
Take a moment to breathe again.
Breathe in deeply, hold for a moment, and breathe out fully.
Think of ways in which your thoughts about the problem might not be true, or not entirely true,
or not true in the exact way you think they are.
Give yourself time to explore this possibility.
Come up with alternative thoughts in your mind – and see how they make you feel.
If a thought feels better, make a mental note to incorporate it into your daily thoughts.
You may want to believe certain things, like “I’m invincible” or “I can do everything I set my mind
to,” and upon thinking thoughts like these, they might sound fake to you, unrealistic,
and will make you feel worse. Discard these. Instead, take a more nuanced approach.
Something like “Every day I get closer and closer to my goals” or
“Every day I believe in myself more and more.” Some of these new positive thoughts might seem
unrealistic, no matter how rational you understand they are in your mind.
Maybe you are very resistant to the idea that you have the power to do this specific thing
or to overcome this particular obstacle. In this case, give it time. Don’t force the belief on you;
merely consider the possibility it might be true.
For the next two minutes, change your thoughts into their positive versions.
Now, take three deep breaths.
Breathe in deeply, hold for a moment, and breathe out fully.
Revisit the new thoughts you were able to generate in your mind.
Focus on how much better they made you feel.
When you’re ready, start coming back to the room,
gently wiggle your toes and fingers.
Take a full-body stretch and slowly open your eyes.
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Thank you for listening, and we will see you at the next session.