Once you have completed the worksheet, then you can practice the creator's absorption and meditation for. Now for some, this can be difficult, because when we close our eyes, the world inside becomes intensified. We become aware of the feelings and thoughts that are happening inside. So don't worry, this is natural. I mean, if you really cannot do it, then just use the workbook. But I'd encourage you to try.

Because through guided meditation, you can go deeper in the mind to become aware of what's really happening inside. So just try your best. I created this just for those who just want to close their eyes and practice that technique. Now before you meditate, it's important To prepare a negative experience because in the meditation, we will be bringing up a negative experience. It's, it will be wise to know just what you're rejecting and that negative experience that you have prepared. Because we don't want to be thinking too much in meditation, we just want to be in the state of observation.

So once you have prepared a negative experience, you may proceed to the guided meditation. This is a guided meditation for 25 minutes. Now once you have a negative experience prepared, find a place to sit comfortably on the seat on the floor. Sit with your back straight but not too forced. Relax the shoulders and place your hands comfortably on your legs or by the side. Do whatever To make yourself comfortable, as long as your backers somewhat straight, will help to keep your mental awareness sharp throughout the meditation.

Now close your eyes and breathe through the nose. If your nose is blocked, breathe through the mouth. What we're going to do is to focus our awareness on the physical sensations of the breath, coming in and coming out. Feel the air brushing through the nostrils, coming in and then coming out. The key to this practice is to make the breath as natural as possible. The more natural you allow the breath to become, the more you will be able to get into this state of simply observing reality as it is.

This is the state we want to be in for the Practice, we want to get into the state of observation rather than the state of thinking and analysis. So keep focusing on the physical sensations of the flow of the breath. Feel how attic sits the nostrils coming in coming out. If he cannot feel the sensations of sure if the temperature feel how it is cooler when we draw the breath in warmer when we breath out if you're breathing through the mouth, feel these physical sensations happening in the mouth as well. Keep observing the flow of the breath getting into the state of observation Rather than thinking, keep on observing the flow of the breath. The more you observe the reality of the breath, the more you will naturally observe the reality of what's happening in your mind.

Wandering thoughts will come, but every time they come, let them go. Let them go by coming back to the awareness of the breath. Like this. This is how we release the layers of chaos. And now mind to go deeper and deeper, deeper and deeper. So don't fight the wandering thoughts later thoughts come But also let the thoughts go.

There's no need to engage in the thoughts that come. Just letting it come. letting it go. Observe the breath for the next two minutes. Okay, now, keep your eyes closed and continue to focus your awareness on the breath until the end of the meditation. Many thoughts and feelings will come during this practice.

Just observe them and let them go. Now what I want you to do is to bring up one negative experience in your mind. The more recent, the bitter. Just bring that negative experience up in your mind. Try to remember anything that other person did. was said that made you angry.

Letting these memories come naturally late any feelings you have had during that time, come back a fresh lating the breath flow as naturally as you can. Just don't analyze it. Just observe. They tend the memories come back. Now ask yourself, what is it that I'm rejecting? What do I not like about that person?

Try to answer the question by phrasing it in the form of negative ideas. For instance, it is not okay for that person to be arrogant. We don't want to be thinking too much. That is why we try to prepare the experience beforehand. Before we go into this meditation Now you may have discovered many negative ideas. And once you have discovered as many reasons as you can as to why you don't like them, it's time to develop self acceptance.

For every recent you find and read the negative idea from it is not okay to notice okay? For instance, it is okay to be arrogant. For instance, the negative idea, it is not okay to be arrogant becomes it is okay to be arrogant. Now repeat that declaration as you imagine the person's face and your mind. Try your best to accept that person. Remember, we're not trying to think or analyze whether this is right or wrong with simply observing and what you wish to do outside your mind is your own choice.

We're practicing acceptance at the state of the mind and the moment. Remember acceptance is what creates happiness and rejection is what creates unhappiness. So do your best to accept that person by declaring the ideas it is okay to be that way. Every thought or feeling that come that tried to push you away from self acceptance, later calm lytic go over a comment. Not with recent but with wisdom. So for the next minute, keep on declaring that potentiated ideas in your mind and try your best to develop self acceptance Keep pulling yourself back to the awareness of the breath with a steel mind.

This is also how you develop self acceptance at a deeper level of the mind to not react negatively, but to simply just obstructive letting it come in litical Okay now you may feel two things, you may perhaps feel pain or discomfort inside and perhaps also in your heart area. This is natural. It's natural to experience and then Distance against accepting this idea that we've always rejected. Just do your best to accept the other person. Now, Alternatively, you may start to also feel more peaceful and happy. This is experienced where you begin to develop self acceptance.

Now it's time to direct self acceptance to itself says, well, we're before we declared, it is okay for them to be arrogant. Now it's time to redirect that self acceptance towards ourselves by declaring. It is okay for me to be arrogant. Replace the word arrogant with whatever you're rejecting. Just try in the next minute to develop self acceptance towards yourself by the clinic. Hearing the potential good ideas in your mind and every time you feel negativity, pull yourself back to the awareness of the breath.

Again, don't analyze whether they're doing this right or wrong. Just try your best to accept yourself and the next minute, the mind will resist or Remember to go against the mind. That's how you transform the mind. So the more pain you're experiencing with a more peace you're experiencing, the more you are challenging the mind The more you are transforming the mind and the resistance is experienced when old habit patterns are challenged. So this is natural. The mind is transforming.

Now they just finished the meditation by harvesting wisdom from the negative experience. We will now to clear if it is okay for that person to be thing, it's okay for me to be For instance, if it is okay for that person to be arrogant, it is okay for me to be arrogant. Repeat the declaration in your mind for a few times replacing the word arrogant with whatever you're rejecting. Here realize this the other person accepts themselves for being that way we don't like why can we not accept ourselves for being there way to realize oh attributes of the self is beautiful, old personality so beautiful. Try to meditate on this wisdom for the next two minutes. And that truly, you will be able to see how you can use all types of personalities.

For your own benefit, to become more self confident, to become more expressive and creative. just meditate on this wisdom for the next two minutes. So we will enter meditation with the wisdom. Oh attributes of the self is beautiful. Oh personality sigh part of us because our mind is infinite. We offer infinite possibilities within.

So every time we reject a part of ourselves we are denying the truth that we are infinite in potential and creativity and expressive ability. We're not trying to become a certain person through self acceptance. We're simply accepting and acknowledging the truth that oh parts of the self. us through acceptance comes happiness. Through acceptance, the limitations we have imposed upon ourselves become released. So lift without limitations.

That is how you can reach your goals effortlessly. That is how you can live peacefully and happily. You may enter meditation now where you can spend the next five minutes in silence with this wisdom in mind