Find a comfortable position and gently close your eyes.
Take a moment to scan your body from head to toe.
Noticing any areas of tension and allowing them to relax.
Now focus on your breath.
Breathe in for four counts,
Hold for four and exhale for six.
Repeat this cycle three times.
Imagine yourself in a peaceful garden.
If this doesn't resonate with you,
You might picture yourself on a serene mountain or by a calm ocean.
This place represents your inner world.
In this space,
Visualise a small plant that represents you.
Notice its leaves,
Stem and the soil it's rooted in.
If you chose a different setting,
You might see yourself as a young tree on the mountain or a wave in the ocean.
Think of a recent mistake you made.
Notice any emotions or physical sensations that arise.
It's okay to feel them.
Now imagine nurturing your plant with kindness.
As you water it,
Say to yourself,
Mistakes help me learn and grow.
My worth isn't determined by my performance.
My worth is determined by my actions.
Take a deep breath in for four,
Hold for four and exhale for six.
Recall a moment when you compared yourself to others.
Feel the emotions this brings up.
Gently prune away these thoughts from your plant.
If you're by the ocean,
Let these thoughts wash away with the tide.
Tell yourself,
My journey is unique.
I am valuable just as I am.
Breathe in for four,
Hold for four and exhale for six.
Remember a time you showed kindness to someone.
Feel the warmth of that moment in your body.
Visualize this warmth as sunlight nourishing your plant.
Say,
I have the capacity to bring light to others and to myself.
Take another deep breath in for four,
Hold for four and out for six.
Deep breath in for four,
Hold for four and out for six.
Think of a personal goal you're working towards.
See your plant growing stronger with each effort.
Or imagine yourself climbing higher on your mountain.
Tell yourself,
My worth isn't in the destination but in my courage to grow.
Breathe in for four,
Hold for four and exhale for six.
Now see your plant as a beautiful strong tree.
Its roots run deep grounded in self-love.
Its branches reach high representing your potential.
This tree is uniquely you,
Imperfect yet magnificent.
Take a moment to appreciate yourself.
Place a hand over your heart and say,
I am worthy of love and respect,
Especially from myself.
I choose to nurture my self-worth every day.
Extend this feeling of love to others who may be struggling with self-worth.
Silently say,
May all beings recognize their inherent worth and treat themselves with kindness.
Before we close,
Think of one thing you're grateful for about yourself today.
Let this gratitude fill your body.
Set an intention to carry this self-love into your day.
Perhaps choose one kind action you'll do for yourself.
Take a mindful walk,
Focusing on the feel of the ground beneath your feet.
Do a gentle stretching routine to show gratitude for your body.
Prepare a colorful nourishing meal and savor each bite.
Design a short morning ritual.
Design a short morning ritual to set a positive tone for the day.
It could be doing more meditations,
Like this.
Or journal.
When you feel ready,
Slowly open your eyes,
Carrying this feeling of worth with you.
Thank you.
