Hello,
This is Amy Ruthie,
And this is a meditation on self-love and self-acceptance.
So start by getting as comfortable as possible.
You can sit upright or lie down,
Whatever is most comfortable for you right now.
And we'll start by bringing awareness to our heart space,
Into the chest.
So noticing as you inhale how the heart space expands,
And as you exhale how it contracts.
Inhale,
Heart expands.
Exhale,
Heart contracts.
And you can complete a few more cycles like that,
Just bringing your awareness to your heart space as you inhale and as you exhale.
And now we'll do a body scan.
And as I name different parts of the body,
Just bring your awareness to that body part.
And take note along the way,
If you feel a lot of tension in that area,
In that body part.
Or if you notice any negative feelings towards that body part,
Just taking note along the way.
So we'll begin bringing your awareness to the top of your head,
Down to your forehead,
And temples,
Right and left cheeks,
And your jaw,
Back of the head,
Back of the neck,
Front of the neck,
Tops of the shoulders,
Upper arms,
Elbows,
Forearms,
Wrists,
Hands,
And fingers.
Just bring your awareness to each body part,
And noticing if you have any tension or any negative feelings towards the body part.
Now to your upper chest,
Your stomach,
And your lower abs,
To your upper back,
Mid-back,
Lower back,
Pelvis,
And hips,
Upper legs,
The knees,
Lower legs,
Ankles,
Tops of the feet,
Soles of the feet,
And all ten toes.
And now returning back to any mental notes that you took along the way.
Maybe you noticed tension in your forehead,
Or in your hips,
Or negative feelings towards your abdominal area,
Or maybe about your second toe that's longer than your first toe.
Whatever note you made along the way.
And if you felt tension in more than one area,
Go to the part where you felt the most tension,
Or the part where you felt the most negative feelings.
And we're going to focus some love and energy on that body part.
So we'll start by inhaling love from the universe into our hearts,
Inhaling love,
And exhale,
Send that body part love,
All that love from your heart.
Inhaling love,
And exhale every bit of that love from your heart straight to that body part,
Directly to that body part.
Inhale love,
Exhale love to that body part.
And I'll leave you here for a few moments and guide you back as you inhale love and exhale love into that body part.
And as you move through this part of the meditation,
Please note that it is completely normal,
Completely natural for your mind to wander to the past or to the future.
And as that happens,
Because it will,
And that's okay,
Try to lovingly guide yourself back to the object of your awareness.
So we'll start now,
And again I'll guide you back at the end.
And lovingly guiding yourself back to your body,
Back to the present moment,
And noticing the points of your body that are making contact with the surface beneath it.
Just bringing yourself back,
And then shifting your awareness inward to that body part,
That tense body part,
Or the body part where you were feeling some negative feelings.
And check in with it and see how it feels now.
Does it feel a little softer,
A little more love,
Calmer?
Does it feel more accepted?
Just noticing.
And we'll close out this meditation with one ohm.
And you can sing along,
Or you can whisper ohm,
Or you can ohm silently,
All are fine.
So we'll just inhale and exhale together to prepare.
So inhale,
And exhale,
Sigh it out.
Inhale for ohm.
Ohm.
And thank you so much for practicing with me today.
And I hope that you'll return to this meditation when you're needing a little more self-love and self-acceptance.
Namaste.
