Please get comfortable,
Whether that means you're finding an upright seat or you choose to lay down.
Do all last adjustments and movements that allow you to arrive for this meditation,
Connecting with self-love.
Please begin to notice your breathing.
Allow your breathing to gradually become a little bit deeper and slower,
Without forcing or pushing anything.
Together,
We're going to take a deep breath in through the nose.
And when you exhale,
Out of your mouth,
Allow your shoulders to soften.
Let's do it again,
Take a deep breath in,
Exhale,
Soften your shoulders.
Breathing into a count of four,
Inhale into the belly for two,
Three,
Four,
Out for six,
Exhale,
Two,
Three,
Four,
Five,
Six,
Inhale,
Two,
Three,
Four,
Exhale,
Two,
Three,
Four,
Five,
Six,
Inhale,
Two,
Three,
Four,
Exhale,
Two,
Three,
Four,
Five,
Six,
Inhale,
Two,
Three,
Four,
Exhale,
Two,
Three,
Four,
Five,
Six,
Last one,
Inhale,
And exhale all the way out.
As your breathing returns to its natural rhythm,
Notice where your body meets the ground.
Take some time to investigate all the points of contact that you have with the earth right now,
Allowing this to be a reminder that you're held by something bigger than yourself.
We're going to embark on a journey into your inner safe space of calm and connection.
Because self-love is less about doing something,
It is more about coming back home to yourself through feeling safe to be exactly as you are,
Not needing to change or meet external expectations,
But to fully accept yourself exactly as you are with all your beauty and all your imperfections.
Therefore,
Imagine a warm golden light above your head.
This golden light of warmth begins to flow down the front of your face,
The back of your head,
But also inside the mind,
And it is washing away the tension of needing to perform,
Of needing to hold it together,
Creating space for who you are.
This warm golden light is traveling down your jaw,
Softening your throat,
Opening your neck,
Releasing tension,
Flowing down your shoulders,
Dropping weight,
Flowing down the front of your chest,
Your heart expanding,
Flowing down your belly,
Knots releasing,
Down your back,
Softening.
It is flowing into your hips,
Creating space for emotions to be there,
To be present,
To be seen.
Flowing down your thighs,
Your knees,
Your legs,
All the way into your feet,
Until your entire body is bathing in this warm golden light,
Wrapping around you from the outside in.
And as you sit here in this warm light of safety and connection,
There is nothing you need to do,
No one you need to become,
But to spend time with yourself,
Listening to your breathing body,
Exactly as you are.
Right now,
In this second,
It is safe to be exactly who you are,
With everything that you bring.
Allow your body to tap into this ancient memory of safety,
So that you can come back to it any time that things get intense,
Which they will,
And that is okay.
If you like,
Wrap your palms together in front of you,
Creating warmth,
Or heat,
Or just that subtle energy.
And then,
If you like,
Place one hand on the heart,
One hand on the belly,
Or choose a different body part that resonates more right now.
In this moment,
There is nothing to do but to receive the warmth and care that you are offering to yourself.
Release your hands whenever you are ready.
Take a deep,
Full breath in,
And out of your mouth.
Once more,
Notice the points of contact that your body has with the ground.
Notice the sounds around you.
Arriving back into this very present moment,
Into that space that you are currently in.
Wiggling toes and fingertips,
Blinking your eyes open whenever you are ready.
Navigating back into this world,
Please know that you can always come back here.
Namaste.
