We remember that 'comparison can be the thief of joy'...
https://insighttimer.com/jonathanlehmann/guided-meditations/from-comparison-to-inspiration
Transcript
Hi and welcome to this meditation from Comparison to Inspiration.
Comparing ourselves to others is a subtle addiction that can have real harmful effects on our emotional state. When we get caught up in the habit of using what we find admirable in others to underestimate our own abilities, Breed feelings of dissatisfaction, Jealousy, And low self-esteem, And by constantly turning our attention outwards to the actions of others, We tend to allow ourselves to be influenced in our behavior without questioning whether these actions are truly aligned with our own deepest goals and aspirations.
However,
If we approach comparison with awareness,
It can also have beneficial effects.
We can find inspiration in the achievements of people more advanced than us in certain fields,
And even imagine joining forces with those whose work we admire.
We can also use comparison in a constructive way with ourselves.
When I take the time to measure how far I've come on my own path,
I nurture feelings of pride and confidence in my abilities,
Regardless of others' achievements.
The key to moving from unhealthy,
Self-defeating comparisons to inspiring,
Empowering ones lies in our ability to bring awareness to our automatic thinking.
The practice consists of letting go of the thoughts that devalue us and giving energy to those that motivate us.That's what we're going to explore in today's meditation to move from comparison to inspiration.
Start by sitting upright,
But without it being uncomfortable.
Make sure that the front of your body is open so as to receive the full range of your breath.
Close your eyes to turn your attention inwards,
And start breathing slowly through your nose.
Become entirely still.
The only thing moving in you is the air coming in and out of your nostrils.
Now,
Notice what's happening in your experience of this moment,
The different sounds around you,
The sensations of your chair or cushion beneath you.
And if you feel a particular mood today,
Notice how that mood manifests within your body.
Turn your attention to the sensations of your breath,
And notice how your body is breathing on autopilot,
Without you having to do anything but to observe this rising and falling movement.
Now,
Starting at the top of your head and going all the way down to your toes,
Observe the sensations in your body as if you were passing underneath a scanner.
If you notice stronger sensations,
Slowly sweep your attention once again on this area,
And notice if they're linked to any emotion you're feeling today.
If at any point during this meditation you're distracted by thoughts,
Sounds or sensations,
It's perfectly normal and it's okay.
When you notice these thoughts,
Simply bring your attention back to your breath,
That is, To the sensations of the air coming in and out of your nostrils or to the rise and fall of your chest or abdomen.
Follow your breath from the very beginning of the inhale to the very end of your exhale.
And now,
Simply by observing your breath,
Allow it to slow down so that the flow of air moving in and out of your body becomes thinner and thinner,
As if your breathing was following the rhythm of very small waves on a quiet beach.
Now,
Notice how your breath is flowing in and out of your nostrils,
As if you were following the rhythm of very small waves on a quiet beach.
When you follow your breathing with your full attention,
It's as if you were diving in the depths of your inner ocean.
You can watch the waves of your thoughts and emotions from an area of calm and serenity.
If you get caught into one of these waves,
It's all right.
Simply bring your attention back to your breathing.
Now,
Think of an area of your life that's important to you,
And in which you feel you've made progress.
For example,
In certain creative or athletic abilities,
In improving a certain relationship,
Or in your understanding of a certain subject.
Think back to when you were just starting out on this path.
Remember the difficulties you faced,
The moments of doubt.
Here and now,
With each inhale,
Bring to your body the courage to move forward amidst uncertainty.
Now,
Visualize what helped you to overcome the obstacles along the way.
The support and resources that enabled you to move forward.
Notice how what you've learned has been assimilated,
And is now second nature to you.
Here and now,
With each inhale,
Call up a feeling of gratitude for everything that you've done.
Here and now,
With each inhale,
Call up a feeling of gratitude for having made progress in an area that's important to you.
Now,
Bring to mind someone you admire for their achievements,
And whose actions you find inspiring.
This could be someone you consider a mentor, a teacher,
Or simply someone more advanced than you in a particular field.
Visualize what this person does that generates your admiration.
And see if you can recognize the value that this person embodies,
Which is also close to your heart.
Perhaps generosity,
Intelligence,
Humor,
Honesty.
Here and now,
With each breath,
Feel your appreciation for the values this person embodies.
And notice how you too are capable of embodying the same values.
Now imagine that this person you admire looks you in the eye,
And encourages you to keep going.
Maybe they're saying,
You're doing great,
You too have great qualities to share with others.
Here and now,
With every breath,
Call up the confidence in your abilities.
Finally,
Think of a future goal you'd like to accomplish.
Maybe one in which you contribute to a project that inspires you,
Or collaborate with someone you admire.
Imagine yourself on your way to a destination that energizes you and fills you with joy.
Here and now,
With each inhale,
Bring to your body the confidence that you're exactly where you're meant to be.
Before ending this meditation,
Once again,
Notice your current mood,
And observe how you feel when you're connected to the present moment.
You can now slowly come back to the space around you,
By noticing your surroundings,
Starting with the sounds around you,
The weight of your body on your seat,
The weight of your body on your seat,
And when you're ready,
You can slowly open your eyes.
I hope you enjoyed this meditation.
Feel free to return to it whenever you want to shift your focus from a harmful comparison to one that inspires and motivates you to move forward on your path.
I wish you an excellent day,
And I'll see you next time for more meditations.
