EPISODE 8

The AFFIRMATION Meditation


The AFFIRMATION Meditation is for people who want to MASTER their MIND! Many of the great spiritual traditions teach how thoughts shape our reality.



In this meditation, you will practice a powerful 2,000+ year old technique called Pratipaksha Bhavana. Pratipaksha Bhavana is the practice of spinning a negative thought into its positive.

If you value a positive over a negative mindset, then this meditation is perfect for you!

Hope you enjoy, it is truly a game changer!

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FULL TRANSCRIPT

[The following is the full transcript of this episode of “The Be Ultimate Podcast.” Please note that this is direct from Travis speaking unscripted and unedited.]

Welcome to The AFFIRMATION Meditation. 

In this meditation, we will be working with a very powerful mind technique called Pratipaksha Bhavana. 

Pratipaksha Bhavana is the practice of spinning a negative thought into a positive thought. This positive thought then becomes the affirmation that you repeat. 

So let’s get started by finding a comfortable seat. 

In a place that’s quiet, if possible, allow your hands to relax wherever it feels comfortable. Perhaps in your lap, or even on top of your knees or your thighs. 

Feel free to close your eyes as a way to minimize any external distraction and stimulation — sitting up straight, but at the same time relaxed. 

In a few moments, we will do some breathing together. This breathing will begin to shift the brain waves, allowing your affirmation to become much more effective. 

Begin by taking a nice, big, deep inhale through your nose, and then sigh it out the mouth. Exhale. Let it all go.

And then we’ll begin. 

Inhale through the nose for the count of one, two, three, four. Hold for one, two. And then out the nose. Exhale for four, three, two, one. Pause there.

And again, inhale one, two, three, four. Hold one, two. Exhale out for four, three, two, one. Pause. 

Inhale one, two, three, four. Hold one, two. Exhale out for four, three, two, one. Pause two, one. 

Inhale one, two, three, four. Hold one, two. Exhale out for four, three, two, one. Pause two, one. 

Inhale one, two, three, four. Hold one, two. Exhale out for four, three, two, one. Pause two, one. 

Few more cycles. Inhale one, two, three, four. Hold one, two. Exhale out for four, three, two, one. Pause two, one. 

Inhale one, two, three, four. Hold one, two. Exhale out for four, three, two, one. Pause two, one. 

Inhale one, two, three, four. Hold one, two. Exhale out for four, three, two, one. Pause two, one. 

Last round. Inhale one, two three, four. Hold one, two. Exhale out for four, three, two, one. Pause two, one.

Take a deep inhale through your nose, and out the mouth. Exhale. Let it all go. 

And just allow your breath to just return back to its natural, effortless, rhythmic flow — feeling your mind calm, relaxed, and serene. 

Now, as you continue to keep your awareness attuned in, bring your awareness to the space between your ears. And can you feel the space there? And allow your facial muscles to relax. Allow your jaw to soften and disengage. See if you can even allow your scalp to relax, as well.

[silence]

Shifting the awareness down to your throat. Can you feel the space within your throat region? Invite your neck muscles to relax. Allow the top of your shoulders to soften, any tension there just melting away.

[silence]

And then shifting your awareness down to the center of your chest, right behind your breastbone. Can you now feel the space in the middle of your chest?

[silence]

Feel the back of your heart, right between your two shoulder blades, relaxing, softening.

[silence]

And then gently bring your attention down to your belly region. And can you feel the space behind your navel?

[silence]

Feel the breath moving into the belly. Each inhale that navel gently pressing outward. And each exhale the navel effortlessly coming back in — just feeling that natural expansion and contraction of your breath. 

Allow your lower back to release and soften.

[silence]

And then now bringing your awareness all the way down into the pelvis. And can you feel that space in the pelvic region?

[silence]

Allow your legs to relax, your thighs, your hamstrings, your calf muscles. All the way down into the ankles and the feet — the tips of the toes. Perhaps even feeling the space between those toes.

[silence]

And continuing to maintain this depth of inner stillness and spaciousness, I’d like to invite you to bring into your mind a recurring negative thought that currently exists within your life. 

This negative thought or limiting belief could be something like, “I’m not good enough,” or, “I’m not capable,” or “I don’t belong,” or maybe even, “I’m unlovable.” 

See if you can hone into whatever that negative, limiting belief and thought is for you.

[silence]

Now, this ancient practice of Pratipaksha Bhavana is where we take a negative thought or a limiting belief, and then we spin it into the positive.

So after having selected whatever that negative thought is, now pick a one-word quality or emotion that is in the positive. This might be “empowered” or “lovable” or “connected” or “fulfilled” or “strong” or “whole.”

 

Pick your one-word quality. 

And now that you’ve chosen that quality, we’re going to create an affirmation. 

We’ll do this by taking that quality, that word, and inserting it into the phrase, “I am,” so if your quality is empowered, then your affirmation becomes, “I am empowered.” 

Now that we have the affirmation, we’ll begin to repeat this affirmation slowly, steadily, consciously, with all of your focus and presence and attention. Continue to repeat.

[silence]

Now as you continue to repeat, in addition to thinking the thoughts, it’s also very, very important that you feel the emotion of it. 

Begin to allow the emotion of your affirmation and of your chosen quality to be felt and to be experienced. 

Can you feel the emotion? 

Allow your brain, like a radio tower, to broadcast this very, very powerful signal throughout every cell in your body, so every cell feels the power of the affirmation. Allow that emotion to flood through every particle of your body, and each time that you repeat, the wattage of the affirmation becomes stronger and more amplified. 

Continue to repeat. Continue to feel the energy of this.

[silence]

Beautiful. Nice and easily, just allow the repetition to slowly fade away and dissolve. And then take some time, just in stillness, to just allow the effects of this Affirmation Meditation to seat deep in.

[silence]

Now, as you begin to transition into the rest of your day, any time that negative thought or that limiting belief arises, use this technique of Pratipaksha Bhavana, and repeat your affirmation. 

Every time the negative thought arises, repeat your affirmation at least three times. And remember to not just think it but to also feel the emotion of your affirmation. 

You can also softly repeat your affirmation as you go to bed when your subconscious brain becomes revealed. 

May we bring strength where there is weakness. 

May we bring compassion where there is suffering. 

May we bring courage where there is fear. 

May we be Ultimate!

When you’re ready, slowly open up your eyes.



Transcription Services Provided by:
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———
Produced by Jason Reim
Meditation Music “LA4” by Moby
Opening and Closing Music by Ryan Richko



By |2019-03-19T14:42:28+00:00March 19th, 2019|Be Ultimate Podcast|0 Comments

About the Author:

Travis has become a world-renowned yoga and meditation teacher and author. He teaches his signature Holistic Yoga Flow classes in Los Angeles and in workshops, festivals and retreats around the world. His style is intensely dynamic and has inspired many of today's top athletes, celebrities, and entertainers. Most recently Travis has become passionate about spreading yoga and meditation inside maximum security prisons. This work has proven to bring light to the darkest of places. info@traviseliot.com | traviseliot.com