Acknowledging your success script 1

It is important to recognize when you are succeeding.

It helps you to keep up with your goals, and you can feel proud of what you accomplish. But there may be times when you feel stuck or like you have not met your own expectations.

It is a challenge to remain present and open with negative feelings, especially when they seem so powerful.

As you continue on this meditation, you can use the awareness you have developed to recognize the moments when you succeed and those that you don’t.

Begin by bringing awareness to your breath. Stay with the breath until your mind settles.

Focus on the sensation of breathing. There are many ways to do this. You can place your hands on the ribs or belly, and focus on the sensations of breathing there. You can imagine the breath traveling down into the body, or you can simply notice the sensation of breathing in the chest.

As you become aware of the sensation of breathing, stay with it for a few moments. You can also notice your emotions, thoughts, and physical sensations.

Notice if you are experiencing strong positive or negative feelings. It may help to know the difference between the two.

Ask yourself, “Am I experiencing success?” Notice your response. “No,” you may say. In that case, you haven’t achieved what you set out to.

You may have met a goal, but you may have not felt successful.

Now ask yourself, “How can I change my experience of success?”

You may have thought, “I am failing, and that is fine.” If that is the case, it is okay.

Try to be with the disappointment, recognizing that it is part of the process of self-improvement.

As you notice the feelings of success, you may experience a range of emotions, including happiness, pride, and excitement. You may also feel fear, sadness, and shame.

It’s okay to notice and acknowledge any emotions that arise. It helps you to recognize them and understand their role in your life.

You may want to take some time to examine what you are feeling, and where the emotions come from.

As you notice success and failure, you may find it helpful to note what is happening. “The light just came on,” you may think. “That is great,” you may also think.

These are two different thoughts, and they bring you different feelings. You may have two different emotions, which are also different.

With mindfulness, you can separate your thoughts and emotions and acknowledge them for what they are.

When you get the chance, try the exercise again, noticing more emotions as they come up. Take as long as you need to complete this meditation.

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Acknowledging your success script 2

With mindfulness, it’s important to note your progress, so it is useful to create a space in which you can reflect.

You may find that your thoughts come easily when you sit. That’s fine. But if your mind is so busy that you can’t stay focused on what’s happening, there may be more going on than just enjoying the present moment.

You may be thinking about the future or ruminating about past events. That’s natural, but if you want to keep progressing in mindfulness, you have to be able to acknowledge your thoughts.

When the mind wanders, it’s useful to name that wandering mind and bring it back to the present moment.

To practice noticing your wandering thoughts, you will create a mental exercise that will become familiar over time.

The first step is to bring the mind back to the breath. If the mind wanders and you get lost in thoughts, notice the awareness of the body breathing. Say something like: I am noticing my breath. I am aware of the breathing.

Try this several times and then move on to your thoughts. If you get lost in thoughts, try saying something like: This is my mind. I am aware of my thoughts. I am noticing the thoughts.

You can repeat this sentence until the mind gets back on track. When you feel comfortable with this exercise, you can use it as a meditation.

You can repeat the phrase of noticing your mind, or you can do it a few times to clear out the thought patterns. Then, use the words to get in touch with your inner experience. You can say something like: This is my mind. I am aware of my thoughts.

Or: I am aware of the thoughts in my mind. May I acknowledge my awareness of the thoughts.

Bring awareness to the breath, or to the thoughts, whichever you wish. As you do this, you will notice the difference between thoughts and awareness.

Mindfulness helps you become more conscious of your experience, so you can make choices about how you want to act.

You can use this simple method of noticing thoughts to see where you might be getting stuck. You can also use it to notice when you are moving toward a goal and to notice your progress.

As you practice, you may notice that you notice your mind a lot. That’s normal, and it can actually help you become a better meditator.

Acknowledging your success script 3

We all have moments when we feel successful.

The mind and heart may be filled with joy and satisfaction. It may be a feeling of accomplishment or pride. These are feelings that are connected to success.

In our meditation practice, we can notice success in a new way.

If you feel proud of something you did, recognize that you have done well and are good at something. It may be something like cleaning the house or making a friend laugh.

But notice that pride is not the same thing as happiness.

The feelings that come with success are like clouds in the sky. They move and change, but they’re not the same as the sun, which is always shining.

With mindfulness, you can appreciate the sunshine of kindness and the clouds of pride that come from success.

To begin, close the eyes and sit comfortably with a straight back. Focus on the feeling of your body sitting. Breathe and feel the air moving in and out of the body.

As you breathe, bring to mind something you feel successful at. This could be a physical act like cleaning your room or a mental act like solving a problem. Just notice this moment.

Think about how you feel in this moment: happy, proud, and satisfied. Bring your attention to these feelings.

As you notice them, see if you can appreciate their presence as separate from the rest of your experience. It’s like a cloud in the sky.

When you feel the feeling of success, allow yourself to feel proud or happy. You can also notice the pride that comes from being good at something.

If you don’t notice it right away, bring to mind the feelings of success you had and appreciate them.

You can also notice how the clouds of pride that come with success appear and disappear in your experience.

If you notice the pride, it is like the clouds in the sky, and when you notice it, they disappear.

When you’ve finished your session, close your eyes and rest.

Click here to get back to the list of self-compassion meditation scripts

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