Hello,
This is Amy Ruthie and this is a meditation to help you find more self love and self compassion.
So start by settling in to whatever position works for you today,
Really settling in and relaxing down.
And as you breathe in and out through your nose,
Notice where you feel your breath the most,
Where you feel it entering your body,
Where you notice it the most right now.
Maybe it's your nose,
Your throat,
Your chest,
Your belly.
Where do you feel your breath the most right now?
And bring your awareness to that point of your body and watch the air as it moves in and out of that part of your body as you deepen your inhale and lengthen your exhale.
Two more deep breaths like that,
Really noticing that point in your body where you feel the air moving in and out.
And releasing that and bringing to mind a time when you felt really loved by someone in your life,
Maybe a family member or a friend or maybe your animal.
A time in your life where you really felt love from someone else,
Really felt loved.
Bringing that into your mind's eye,
I'll give you some time here.
And if you can,
Imagine how that felt in your body when you felt that love from someone else and you felt loved.
How did that feel in your body?
Maybe your heart felt warm,
Maybe a tingling sensation.
How did you feel in that moment?
Now imagine that feeling,
How that made you feel and imagine inhaling that feeling into your heart.
Inhaling that loving feeling into your heart and exhaling that feeling to your entire body,
Every part of your body.
Inhale that loving feeling into your heart and exhale that to every cell of your body.
And you can continue with that on your own,
Really feeling that loving energy entering your heart and exhaling that loving energy to every part of your body.
And you can continue that on your own for a while.
And if you'd like to add a color to that feeling,
You might imagine the color green that's associated with the heart chakra.
So green loving energy into your heart and that green loving energy to your whole body.
A few more breaths like that and for the last few breaths,
Really allowing your body to feel that sensation,
Feel that loving energy filling up your heart and really feel it filling your whole body as you exhale,
Allowing yourself to feel that loving energy.
One more deep breath like that.
Imagine the people in that are,
As my teacher David G.
Calls it,
In your front row.
The people in your life who are cheering you on and supporting you.
Imagine those people surrounding you right now and imagine inhaling that loving feeling again and exhaling that loving feeling to their hearts.
Loving energy,
Feeling loved into your heart and exhale that out to those people in your front row.
A few more times like that on your own,
Maybe sending them a thank you.
Now we'll shift our attention to an affirmation,
One that can help with cultivating self-compassion.
And the affirmation is,
I am loved,
I am loving,
And I am lovable.
So again,
I am loved,
I am loving,
And I am lovable.
And I'll leave you here for some time to repeat that silently to yourself over and over.
And if you can,
Try to really feel those statements that you are loved,
And you are loving,
And you are lovable.
So again,
I am loved,
I am loving,
And I am lovable.
You can start repeating that now and I will lovingly guide you back in a few minutes.
If your mind has wandered away,
Just bring it back.
I am loved,
I'm loving,
And I am lovable.
And repeating that affirmation one more time with feeling in your body,
Really feeling it in your body.
I am loved,
I am loving,
And I am lovable.
And releasing that.
And we'll end this meditation with one ohm.
We'll inhale and exhale to prepare inhaling.
And exhale.
And inhale for ohm.
Thank you for meditating with me today.
And I hope that you're feeling a little more self-compassion and self-love.
Maybe some heart expansion.
Namaste.
