My very own Meditation Excersise I came up with today! Try it and let me know if it helped you. This excersise is great for allowing thoughts to just be thoughts and letting them flow, without reacting to them. I guess this is kind of like metaphoric exposure scenario 🌬 Alright, what I like to do is listen to music while I do this meditation scenario. My choice of music is Native American flutes. Choose any music of your choice 😁 Step 1. Find somewhere quiet to lay down, like your bedroom or maybe even a living room area. Lay down in a position you find comfortable and pick what music you would like to listen to while practicing this scenario. 🧘🏻‍♀️🧘🏼‍♂️🛌🎶 Step 2. I like to open a window up and breath in the fresh air when I'm doing this excersise, it really helps me to relax while I take deep breaths of fresh air, you may find that it helps relax you aswell. (Doing this exercise outside would be great aswell) Step 3. Get into a peaceful and relaxed state before you start your scenario. You may have intrusive thoughts while trying to get to a place of peacefulness, so what I like to do is say or think to myself "I allow these thoughts to pass through, these are just thoughts and they can do me no harm" Step 4. Once you feel you are relaxed begin to imagine this scenario... Scenario: You are walking through a dense forest 🌲 Every which way you look you are surrounded by imposingly tall trees. Their leaves create a canopy above your head, and block any sunlight that tries to penetrate its massive green shield. You notice you can feel the cold earth beneath your bare feet, the soft flesh of your feet are met with the forests natural debris which litters the ground, twigs, rocks, dirt, mud. Pay attention to how the earth feels beneath your feet for a while. Is the ground soft? Hard? Does it hurt your feet? 👣 You notice in your arms you are carrying a large jar, and suddenly you feel how heavy it is. Inside the jar you see a strange black mist swirling within the jars glass walls. What could this mysterious black mist be? Your thoughts.... You are now quickly reminded by the black mist in this large jar again. It's so heavy, so heavy that you can feel your arms ache in pain, you want to let go of the jar you want to let go of that dark foreboding mist but you cant, you're to scared to. What if you open the jar and let out the mist? Will it attack you? Will it ruin your life? Will it hurt someone you love? All these what ifs... What if there was another way? There is. As you walk further and further through the forest, you hear something in the distance, echoing through the trees. It sounds like water. As your curiosity gets the best of you and you travel towards the sound, you notice the jar in your arms begin to vibrate, the black mist seems to be in a panic and you cant understand why. Your attention to the jar is quickly averted when you notice a calming warm light envelope your body, its the sun, there is a clearing up ahead! Ignoring the jar you quicken your pace towards the light. The sound of water you heard earlier is becoming louder and louder... Then you see it. You are standing infront of a gorgeous landscape, a river flows and a water fall roars just a few steps away. Looking down towards the jar and then back to the water an idea forms in your head. 🏞 Step: 5: Letting the thoughts flow In your mind, take your jar and gently begin to unscrew the lid (think about the black mist as all the what if's and scary thoughts you have had) before opening the lid kneel down infront of the water and carefully one by one release a bad thought into the river. Look at the thought, think about it as it slowly makes it's way down the river towards the waterfall. Dont react to the thought just let them float away and once that thought falls down the waterfall, it's gone. Breath a sigh of relief everytime you release another thought and watch it disappear down the waterfall. Say positive affirmations to yourself aswell while you watch the thoughts flow away. 🌊 Hope this helps some of you guys! Thanks for taking the time to read this post.