Hello and welcome to today's meditation about awareness of what you like about yourself.
It's very common that the self-talk that we engage in is often unkind.
We often beat ourself up,
Hold ourself to unrealistic standards,
And focus on how to always be better instead of focusing on how to just be here in the moment with appreciation of how far we've gotten and just gratitude in our heart for where we are.
With mindfulness,
You can tune in to this voice and acknowledge these thoughts.
You can also learn to tune in to the things you like about yourself.
Even if they aren't always obvious in every moment,
We all have parts of ourself that we like.
So in this meditation,
You will bring awareness to these aspects of yourself in order to offer a more complete picture of who you are.
So go ahead and close your eyes and find a comfortable posture in which you will sit.
Now bring your awareness to the sensation of the body breathing.
You can focus on the chest,
Abdomen,
Nostrils.
And for the first few minutes of this meditation,
We're just going to allow the mind to settle and focus by returning our attention to the breath as many times as necessary.
It's perfectly normal if your mind wanders.
Just gently bring it back to this moment and continue focusing on your breathing.
Very good.
Now we're going to deepen the breath in order to deepen our relaxation even more.
So go ahead and take a deep inhale in,
Hold for four seconds,
And then just let it all out.
Very good.
Now take another deep inhale in,
Hold for four seconds,
And then just let it all out.
Take another deep,
Deep,
Deep breath in,
Hold for four seconds,
And then just let it all out.
Very good.
Now once the mind has settled,
Begin by bringing something to mind that you appreciate about yourself.
Start with the body.
Ask yourself what you like about your body and just pause to appreciate it for a moment.
It may be a physical feature like your hair or skin,
Or it may be a quality like strength or flexibility.
As something arises,
Stay with the experience of liking this part of yourself for a few moments.
I will be silent and I just want you to continue focusing on what it is that you appreciate about yourself.
And remember,
It's okay if your mind wanders.
Just gently bring it back to this moment and to what we're currently contemplating on.
You're doing amazing.
Very good.
Now we're going to switch to the mind.
Look at the qualities of your brain and emotional experience and ask yourself,
What do you appreciate about your brain or your insight and your personality?
Again,
Simply be with the appreciation when something arises.
I'll be silent again.
Remember,
It's okay if your mind wanders.
Just gently bring it back to this present moment.
If your mind wanders,
Just gently bring it back to this moment and continue contemplating on what it is you're thinking about.
Very good.
Now for the last few minutes,
We're going to focus on the five traditional senses.
Sight,
Smell,
Taste,
Hearing,
And touch.
And touch.
I'd like you to go through each sense,
Recognizing the beauty and pleasure these senses have brought you.
For example,
Recognize that your sense of hearing has allowed you to hear the voice of a loved one,
Or the sense of touch has allowed you to feel the comfort of a hug.
Just be with each sense.
Be with what gift it brings you and just linger in the appreciation of it.
Once again,
I'll be silent as you continue to cultivate these deep feelings of appreciation for your personal experiences.
It's alright if your mind has wandered.
Just gently bring it back,
Gently bring it back to this present moment and continue cultivating feelings of appreciation for your five senses.
Very good.
Begin to gently wiggle your body.
When you're ready,
Open your eyes.
And welcome.
Thank you so much for doing this meditation.
Feel free to come back to it any time you need to.
And if you feel so inclined,
You may mind journal for a few moments.
Take care.
I'll talk to you next time.
