More Meditation Scripts
Using The Power Of Your Mind
Using The Power Of Your Mind is a short guided meditation script that brings out your mind's potential through visualization, imagery & sound stimuli.
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The mind is a powerful tool. In mindfulness practice, you learn to train and work with this tool in an intentional, focused way.
This practice lets you play with the power of your mind, showing you how to gently coax it in different ways.
You’ll also witness the mind’s auditory and visual thinking patterns.
Bring some playfulness and curiosity to this practice, and try not to take yourself too seriously.
For this practice, you will need to close the eyes.
Take a moment to notice how the body is resting.
Keep the spine as straight as possible and allow the muscles to relax.
With eyes closed, try to bring to mind the room or space in which you are sitting.
Can you picture where in the room your body is resting?
Try to visualize the room in your mind.
Picture the floor, the walls, and any doors.
See what else you can bring up to piece together the space in your mind.
Letting go of the room, picture yourself somewhere peaceful.
It may be a beach, a forest, or wherever your “happy place” is.
In the same way, picture the space around you.
Try to bring up as many details as possible.
Letting go of the visualization, bring to mind a song or tune you know well.
Try to hear the words or melody in your head.
Now use the mind to change the experience of hearing the song.
Try to turn the volume down, making the song quiet in your head.
Turn the volume up a bit.
Investigate what it is like to slow the song down or speed it up.
Pause for a moment at the end of this practice to recognize the power of your own mind.
With a small amount of effort, you can conjure up visualizations, play music, and alter the experience in any way you choose!
Lessons in Mind, Mood and Meditation with Rick Hanson
Spend just a little time with Rick Hanson and it becomes clear that he embodies a rare combination of multiple perspectives. Many western PhDs and MDs are jumping on the mindfulness band wagon, but Rick Hanson has a long-time meditation practice to back up his teachings about neuroscience, psychology, the mind, and the brain. He’s been in the meditation trenches personally, which make his workshops unique and genuine.
I had the opportunity to talk with Rick during a weekend training at the Kripalu Center of Yoga and Health in Lenox, Ma. Over the weekend Rick described how our mood states change our physical brain and in turn can make lasting changes in our disposition, level of happiness, and overall well-being.
Rick’s work shows that we not only can change our mood state in the here and now, but with steady deliberate practice we can steer our disposition in a more positive direction, even healing past negative experiences and traumas.
I asked Rick what three “take-away” points would be best to share. This is what he suggested:
1. What you do with your mind changes your brain
Every day we are literally sculpting the brain, in positive or negative ways by what we do and think and by what we take into our bodies. Being mindful of this can help us to shift the brain in positive, healing ways.
2. Appreciate and be respectful of your vulnerability
Knowing that we have this ability to change our brain, it is wise to take loving responsibility to sculpt the brain in a positive direction. We can do this through psychotherapy, diet, mindfulness meditation, and other contemplative practices.
3. Take in the good
Because of the brain’s bias to focus on what is malfunctioning and dangerous in our environment, just having a positive experience is not enough. “They pass through the brain like water through a sieve, while negative experiences are caught,” says Rick. This is why we need to engage in positive experiences actively to weave them into the brain.
You can learn more about ‘taking in the good’, mindfulness, and brain science at Dr. Rick Hanson’s website.
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