Hello and welcome to this guided meditation for self-acceptance,
Building self-esteem and knowing your value.
Please begin to set up the space around you so as to limit distraction and in a way that you can just be the most comfortable and most present possible.
I invite you for this meditation to sit upright if possible and comfortable for you.
You may lie down and just still have the torso elevated somewhat propped up just to avoid falling asleep.
And of course if you do,
That's fine.
And also you are never stuck and you're welcome to move around during this meditation.
It's just suggested to find stillness in order to limit distraction during your meditation journey.
Begin to make your final adjustments now in your body,
Making sure everything is resting on the support beneath you.
There's no need to hold any tension in your body.
There's nothing to prepare for or brace against.
So take a few deep breaths and cue the nervous system to relax.
Maybe taking some audible sighs out of the mouth with each exhale,
Letting the nervous system know you are safe,
You are held,
Nothing to prepare for,
Nothing to brace against.
Settling more and more with each exhale onto that support beneath you,
With each exhale feeling more and more at ease,
With each exhale letting whatever came before this moment fade into the background of your awareness.
Any thoughts of what's to come after this also fading,
Just beginning to feel yourself resting more and more into this present moment where your body is completely held by that support beneath you,
Nothing to do,
Nowhere to go,
No one to be,
Not even taking on a certain mindset,
Giving yourself as much permission as possible right now to be exactly as you are.
Just taking a back seat and watching as thoughts arise and pass,
Watching as emotions arise and pass or stay,
Resting in awareness,
Allowing all parts of you to be here,
Nothing to push away or change or reject or avoid,
Taking a deep breath whenever you need to,
To remind yourself that you're just right here,
Creating space for your healing.
Draw your awareness now to the base of the spine,
The tailbone or the sacrum area,
This anchor point in your body where the root chakra lives.
Just maybe begin to allow your attention to rest there,
Maybe noticing sensations in that part of your body,
Maybe feeling the warmth of your energy and attention as it rests at the base of your spine,
And with each exhale and each inhale,
Breathing in this space in your body,
Becoming more and more present with that root chakra,
And slowly with each breath the awareness and the warmth of your attention expands down the legs,
Becoming aware of your legs and feeling that warmth as your attention expands all the way down the upper legs,
The knees,
From the knees to the lower legs,
From the lower legs to the ankles,
From the ankles to the heels,
The bottom of the foot of each foot,
The bottom of each foot,
The top of each foot,
And all of your toes.
And as you breathe in,
Just feeling the wave of attention go from the toes to the tailbone,
Tailbone to the toes,
For a few breaths,
Just grounding your energy in the root chakra,
And any time today you get overwhelmed by thought,
Lost in the contemplations of the mind,
You can always come back to the root chakra and remember you are safe and you are grounded,
And you have everything you need to be supported and loved absolutely.
Of a time when you felt so proud of yourself,
Maybe the most proud you have ever felt,
Very gently and maybe pick the first one that arises,
Not sifting through to find the best one,
Just allowing it to arise without trying too hard to find it.
And now that the memory is here,
Really immerse yourself in the memory.
Who was there?
Do you remember what you were wearing?
What location are you in?
What type of weather was it?
How old were you?
Almost allowing the memory to envelop your current experience.
What is it about this memory that makes you so proud of yourself?
Notice,
Are you proud of yourself because someone else was proud of you?
Or are you genuinely proud of yourself in this memory?
If you were in a memory where you were proud of yourself,
Stay there.
If the pride was coming from outside of you in this memory,
Proud of yourself because someone else was proud of you,
Try to find another one.
Are you proud of yourself?
Not based on anybody else's opinion or expectations.
And if you were already in a memory where you were proud of yourself in this sovereign way,
Where in your body do you feel that pride?
As the memory arises,
What sensations do you feel in your body?
Where do you feel them?
Gently releasing this memory.
Taking a moment to integrate whatever was arising for you.
Your value is determined from within.
Your worth is not based on what others think of you.
You are worthy simply by being who you are.
You are enough every moment of every day.
Just by being you.
Even in the times you weren't your best self,
You were doing your best at that time.
I invite you now to recall a time when you did not like your behavior,
When you wished you had acted differently.
Being careful not to go into remorseful or wallowing in the memory,
But just seeing it from the outside looking in.
And where did this behavior come from?
Were you trying to protect yourself,
Protect someone else,
Defend something important to you or someone important to you?
Were you angry because you felt unsafe?
Whatever it was,
Was you trying to survive?
In that moment,
Nothing personal or pointed with the intent of harm to another.
And even if there was intent to harm,
Again,
This was probably an attempt at survival in a moment where you felt threatened in some way.
And that's okay,
It's very human.
Can you see from the outside in?
And know you were doing your best at that time.
Slowly releasing this memory,
Come back to your root chakra.
Breathe,
Rest,
Integrate whatever came up for you.
You are human.
You are going to make mistakes,
But you also do so many great things.
And it all gets to be here,
As part of your human journey.
Your value is not dependent upon what others think of you.
Your mistakes make you human.
It only matters that you learn from them and choose to do better.
Your worth was given to you the moment you were born,
Simply by existing.
You are worthy.
You are valued.
You are important.
You are loved.
You are wise.
Another human's words have no effect on your value or worth.
Your words do not have an effect on another's value or worth.
We are all worthy now.
To be loved,
To feel safe,
To be seen.
You might repeat to yourself these mantras for the rest of the meditation with a hand or both hands on your diaphragm or middle of your abdomen where the solar plexus lives.
I am naturally intrinsically worthy.
I am naturally intrinsically worthy.
My value comes from within.
My value comes from within.
I am worthy now.
I am valued now.
I am lovable exactly as I am.
All past,
Present,
And future versions of me are lovable,
Are valuable,
Are valued,
Are worthy.
I know my value.
I know my worth.
Breathing in these mantras for these last seconds of meditation,
And beginning to slowly come out as you're ready.
Thank you for being here.
