We begin this meditation with the intention of witnessing ourselves as we are now,
Inviting a sense of acceptance and love into our experience.
Breathe in deeply and then exhale.
One more time.
Breathe deeply in and exhale.
And again.
Breathe deeply in and then exhale.
Do what you need to do to feel comfortable now and then,
When you're ready,
Close your eyes.
Notice yourself now as you feel in your body.
Just feel,
Take notice of how you're sitting or lying down.
See where you notice areas of tension and relaxation in your body.
Begin with an awareness of your head,
Your face,
Your forehead,
Then your cheeks.
Notice if you're holding tension in any part of your head and face.
Notice if there's any degree of fear there or avoidance or non-acceptance in or around your head or face.
And now feel what it feels to put all of your awareness,
All of your attention on your head and face.
See what it feels to rest there with presence.
And as you are with presence,
With full awareness of your head and face,
Simply and softly say to this area,
I am here,
I accept you.
See what happens as you do this.
And now moving to your neck,
Your shoulders,
Arms and hands.
Notice if you're holding tension in your neck,
Shoulders,
Arms or hands.
If you notice any tension in any of these parts,
See if there's any degree of fear,
Constriction,
Avoidance or non-acceptance in or around your neck,
Shoulders,
Arms and hands.
And now feel what it feels to bring all of your awareness to these parts.
Feel what it feels to rest your presence there.
And now simply and softly say to your neck,
Shoulders,
Arms and hands,
I am here,
I accept you,
Thank you.
See what happens as you do this.
Now your awareness going into your back,
Your upper,
Mid and lower back,
As well as the front of your body,
The chest,
Belly and navel area.
Notice if you're holding tension in your back or front of your body.
If you're holding tension in any of these parts,
See if there is any degree of fear,
Constriction,
Avoidance or judgment in or around your back and front of your body.
And now feel what it feels to bring all of your awareness to these parts.
Feel what it feels to bring the light of your presence to these areas.
And now simply and softly say to your upper,
Middle,
Lower back and front of your body,
I am here,
I accept you,
Thank you,
I love you.
See what happens as you do this.
Now going down your pelvis,
Your genitals,
Your buttocks.
Notice if you're holding tension in your pelvis,
Your genitals and your buttocks.
If you notice any tension in any of these parts,
See if there is any degree of fear,
Constriction,
Avoidance or judgment in or around your pelvis,
Your genitals and your buttocks.
And now feel what it feels to bring all of your awareness to these parts.
Feel what it feels to bring your presence to these areas.
And simply and softly say to your pelvis,
Your genitals,
Your buttocks,
I am here,
I accept you,
I love you,
Thank you,
I love you.
See what happens as you do this.
And now down your legs,
Front and back,
Your thighs,
Inner thighs and outer thighs,
Your knees and behind your knees and your calves.
Notice if you're holding tension in your legs,
Your thighs,
Your knees and calves.
If you notice tension in any of these parts,
See if there is any degree of fear,
Constriction,
Avoidance or judgment in or around your legs,
Thighs,
Your knees and calves.
And now feel what it feels to bring all of your awareness to these parts.
Feel what it feels to bring your all-seeing presence to these areas.
And now simply and softly say to your legs,
Thighs,
Inner thighs,
Your knees and calves,
I am here,
I accept you,
Thank you,
I love you.
See what happens when you do this.
And now going down,
Down your ankles and feet to the tips of your toes and heels.
Notice if you're holding tension in your ankles and feet.
If you feel tension in any of these parts,
See if there's any degree of fear,
Constriction,
Avoidance or judgment in or around your ankles and feet.
Now see what it feels to bring all your awareness to these parts.
Feel what it feels to give your presence to your ankles and feet.
Feel them fully and completely.
And now simply and softly say,
I am here,
Thank you,
I love you.
And see what happens as you do this.
Now stay here for a moment.
Experience yourself in your body.
Notice how you feel as you hold yourself in a circle of acceptance and love.
As you become a simple witness to the experiences within yourself.
Loving yourself.
Loving each part of you.
Feeling gratitude for your body and all the work it does to keep you here experiencing this life,
This existence,
The miracle and the beauty that is all around always.
Even when you don't think it is there,
It is always there.
Within,
Without.
There is a field containing it,
Containing it all.
And now let yourself know,
Your whole self know,
All parts of you,
Conscious and unconscious and subconscious.
Allow your full self to truly hear you saying from the depth,
Your body,
Your heart,
And mind,
Let them know,
I am here,
I accept you,
Thank you,
I love you.
You can remain in this exploration for as long as you wish.
And when you're ready to come back,
Simply open your eyes gently and greet the space around you with a smile.
