Begin by finding a comfortable position,
Either seated or lying down.
Allow your body to settle,
Making any adjustments needed to feel fully supported.
Take a deep breath in through your nose and exhale slowly through your mouth.
Continue breathing naturally as you bring your awareness into this present moment.
Notice the weight of your body against the surface supporting you.
Feel the points of contact,
Your sitting bones,
Your back,
Your legs,
And allow yourself to surrender a little more with each breath.
As you continue breathing,
Bring your awareness to the sensations in your face.
This is where we often hold our masks,
The expressions we've crafted to meet the world's expectations.
Notice if there's any tension in your forehead,
Around your eyes,
In your jaw.
Without trying to change anything,
Simply observe.
With your next exhale,
Imagine releasing any tension from your facial muscles.
Feel your forehead smoothing,
Your eye sockets softening,
Your jaw relaxing.
Allow your face to rest in its natural state,
Free from any need to express or suppress.
Now bring your attention to your chest,
To the space around your heart.
Notice what sensations are present.
Perhaps there's tightness,
Heaviness,
Or a feeling of protection.
This is where we often store the emotions we've deemed important.
Unacceptable,
Or too vulnerable to share.
Place one hand gently over your heart,
Feeling its steady rhythm beneath your palm.
With each inhale,
Imagine breathing directly into this space,
Creating room for all that you are.
With each exhale,
Release any armour you've built around your heart.
Now,
As you continue breathing into your heart space,
Begin to acknowledge the parts of yourself you typically hide.
The insecurities,
The doubts,
The desires,
The anger,
The grief,
The joy that feels too big to express.
In this moment,
Allow all these aspects to be present.
There's no need to analyse or change them.
Simply recognise,
This too is part of me.
Imagine now that you're sitting before a mirror,
Seeing yourself clearly,
Without judgement.
See the masks you've worn.
The pleaser,
The achiever,
The one who's never been.
The caretaker,
The strong one,
The intellect.
Honour these masks for how they've helped you navigate the world.
Thank them for their protection and service.
Now,
With deep compassion,
Imagine gently removing each mask.
As you do,
Feel the relief,
The release,
The return to your natural state.
Without these masks,
Who are you?
Allow yourself to rest in this question.
Not seeking an immediate answer,
But creating space for your authentic self to emerge.
Breathing deeply,
Affirm to yourself,
I am enough exactly as I am.
There is nothing to fix,
Nothing to hide,
Nothing to prove.
In this moment,
I give myself permission to be fully myself.
Feel the freedom in this acceptance.
The deep exhale of your entire being.
This is your birthright,
To exist without pretense,
To be witnessed in your entirety.
Begin to imagine carrying this sense of authenticity with you,
Into your daily life.
Visualise yourself speaking your truth,
Setting boundaries,
Expressing your needs,
Revealing your vulnerabilities,
Celebrating your strengths,
All without apology.
Remember that unmasking is not a single event,
But a practice.
A returning again and again to your true nature.
With each breath,
You can choose to remove the masks and stand in your authenticity.
As we prepare to close this meditation,
Place both hands over your heart and offer yourself these words.
I see you.
I accept you.
I love you.
All of you belongs.
Take a final deep breath in and as you exhale,
Commit to this practice of radical self-acceptance.
When you're ready,
Gently wiggle your fingers and toes,
Bringing movement back to your body.
Open your eyes,
Carrying this sense of wholeness with you,
Into the rest of your day.
I see you.
