Welcome to this guided meditation for offering grace to the self.
This meditation encourages self-compassion,
Acceptance,
And understanding.
Begin by finding a comfortable seated position either on a chair or on the floor and allow your body to relax and settle into this space.
Gently close your eyes or lower your gaze so that you can minimize distractions.
Take a deep breath in through your nose and exhale slowly through your mouth.
Do this a couple more times.
Inhale deeply and exhale.
And with each breath feel yourself becoming more present and centered.
Bring your attention to your body and notice any areas of tension or discomfort.
And without judgment simply observe how your body feels in this moment.
Allow yourself to acknowledge any emotions or thoughts that are coming up and continue breathing.
As you breathe in imagine drawing in warmth and light.
As you exhale envision any tensions or negativity leaving your body.
Breathing in light,
Exhaling tension and negativity.
Now let's set an intention for this meditation.
With your next breath express a desire to offer grace to yourself.
This could be something like I am open to receiving grace or I forgive myself for not being perfect.
Whatever that expression of grace is or looks like for you express that now and hold that intention gently in your heart.
Continuing to breathe in and exhale.
Continue to be aware of yourself in this space.
And focus on your intention of grace for yourself.
Now imagine a warm gentle light enveloping you.
And let this light represent grace,
Compassion,
Understanding,
Forgiveness.
And with each inhale visualize this light becoming brighter and more vibrant.
As you exhale let it wash over you filling every part of your being with a warmth of peace.
Imagine this light embracing your heart.
Surrounding your heart softening any judgments and criticisms that you hold for yourself.
Imagine this light as grace.
Surrounding grace.
Surrounding your heart.
As you continue breathing deeply repeat the following affirmations silently or aloud.
I am worthy of love and compassion.
I release the need for perfection.
I honor my journey and the lessons I've learned.
I embrace my mistakes as opportunities for growth.
And repeat these affirmations.
I am worthy of love and compassion.
I release the need for perfection.
I honor my journey and the lessons I've learned.
I embrace my mistakes as opportunities for growth.
And feel all the truth of these affirmations resonate within you.
And allow the light of grace to soften your heart and your mind.
And take a moment to reflect on any negative self-talk or judgments you may have been holding on to.
Acknowledge those thoughts without judgment.
But as you breathe in visualize yourself gathering all these negative thoughts and judgment.
And as you exhale imagine releasing them into the light of grace.
Or imagine releasing them and letting them dissolve away.
Imagine yourself feeling lighter.
Imagine the feeling of peace as each of these judgments and each of these negative thoughts are carried away.
Let go of any burdens you've been carrying.
Letting go.
This is a time for letting go.
And allowing grace.
Begin to bring your awareness back to this present moment.
Wiggle your fingers and toes gently.
And feel the surface beneath you.
When you're ready,
And only when you're ready.
Take a deep breath in,
Filling your lungs with air.
And exhale slowly,
Feeling grounded and centered.
Open your eyes when you're comfortable.
Become aware of the sense of grace and compassion you've offered yourself.
And let it go with you today and throughout the days.
And take a moment to express gratitude for yourself.
For taking time to nurture your spirit,
Yourself.
Remember offering yourself grace is an ongoing practice.
And you can return to this meditation whenever you need to reconnect to self-compassion and acceptance.
And God's love to you.
