Welcome to the self-love meditation.
Please find a quiet space where you will not be interrupted and get into a comfortable position.
I would recommend sitting cross-legged with your spine straight,
Sitting up tall.
However,
If this is not a comfortable position for you,
Then you may lay down if you would be more comfortable in that position.
We're going to start by doing a breathing exercise.
It is called box breathing.
You will breathe in to the count of four,
Hold for the count of four,
Exhale for the count of four,
And hold again for the count of four.
And we will do that three times.
When you inhale,
Also bring your shoulders up to your ears and then release them completely as you exhale.
Just let them drop.
We're going to start the breathing.
Inhale,
Two,
Three,
Four,
Hold,
Two,
Three,
Four,
Exhale,
Two,
Three,
Four,
Hold,
Two,
Three,
Four,
Inhale,
Two,
Three,
Four,
Hold,
Four,
Exhale,
Two,
Three.
Let your breathing return to normal.
Now we're going to do a body scan.
So starting at the top of your head,
At your crown,
Feel into any sensations or tension that you are holding in your body.
So we will start the scan at the top of our head,
Moving down.
Notice if you're holding any tension between your eyebrows.
If you are,
Relax that area.
Move down into your jaw.
Notice if you're clenching or holding any tension there and try to release that.
You can stretch,
You can move your body as it feels good.
So if you need to open your mouth and kind of stretch out your jaw,
Go ahead and do that.
And then let your tongue completely relax.
Moving down to your neck,
See if you need to do any neck rolls,
Any shoulder rolls,
Maybe stretch it to one side or the other.
Look left,
Look right,
Anything that's going to make you more relaxed and release any tension.
So doing some shoulder rolls,
Moving down from your shoulder into your elbows,
Into your wrist,
Maybe do some circles,
Some wrist circles,
And wiggle your fingers out.
And then moving from your shoulders down through your chest,
Back,
Maybe doing some side bends if that feels good,
Or twisting right and left,
Just releasing any tension that you may be feeling into your hips.
Maybe leaning one way or the other at your hips or stretching forward,
Stretching to the right or to the left.
Maybe if you're still sitting in the cross-legged position,
Bouncing your knees up to release some of that tension in your hips,
You can straighten your legs,
Move your knees as needed,
Bounce your legs,
Do some ankle rotations,
Wiggle your toes,
Take a few seconds to release any areas of tension that you may be experiencing.
I am going to play my crystal ball for a minute.
This one specifically is linked to the root chakra.
So as I play,
Focus on your breathing,
Breathing in deep,
Releasing any tension that you may be feeling.
Have any thoughts that are popping up in your mind.
And imagine that you're taking that leaf and setting it down in a river,
A river that is flowing downstream away from you.
Take all those little thoughts,
Put them on a leaf,
And send them on their way.
There is no right or wrong way to do this.
It is normal to have thoughts that pop up in your mind.
You acknowledge them and you release them.
Deepen your breathing and then focus at the top of your head,
At your crown chakra.
Imagine a white light above your head,
Above your crown.
Imagine the top of your head,
Your crown,
As a lotus flower opening up.
That white light is flowing in through your crown chakra,
Down through your spine,
And reaching the base of your spine and then flowing out into the ground.
You can imagine roots going out from the base of your spine or your feet into the ground and grounding you further into your practice.
Now take one hand and place it on your heart.
Take your other hand and place it on your stomach.
Imagine a pink-white light flowing in to your heart.
It is activating your heart and filling it with love,
Love for others,
And more importantly,
Love for yourself.
Imagine that feeling spreading all through your body,
Sending tingles through your body,
Through your forehead,
Out your fingertips and toes.
Imagine the feeling of love emanating throughout your body and filling the entire space you are in with love.
You might have emotions that pop up.
Just acknowledge those.
You may have judgment or criticisms,
Guilt that is popping up.
Just release those and know that you are safe,
You are loved,
You are enough,
And you are worthy of love.
You are worthy of the same love that you give others.
You might worry what people think of us,
But I like Eleanor Roosevelt's quote that what other people think of you is none of your business.
Those words cannot hurt you.
You are worthy of love.
You deserve love.
Focus on your breathing again.
As you breathe in,
Breathe in that pink light and feelings of love.
As you breathe out,
Release any negative thoughts or feelings.
Form a protective bubble around yourself and just bask in this feeling of love.
You are loved and you are worthy without any fear,
Guilt,
Shame,
Anxiety that you have.
You may be feeling.
Breathe in.
Let it fill you.
Let it fill your bubble.
You may sit here feeling into this feeling of love for as long as you may wish.
I am going to end the meditation shortly,
But you may sit here in this feeling for as long as it feels good.
Or if you'd like,
You may open your eyes now and either go about your day or maybe do some journaling and write down any feelings,
Any emotions,
Or any revelations that may have come up during this meditation.
Namaste.
