Hi,
My name is Mandy and today's meditation is a journey of remembering your self-worth
and cultivating gratitude within.
Your worth is not defined by the actions of others and you are deserving of love,
Respect
and happiness no matter what.
Let this meditation be a sanctuary where you are reminded of your strength,
Worthiness
and gratitude for yourself.
Let's get settled into a quiet and comfortable space where you can sit or lie down.
Take a moment to settle into a relaxed posture,
Rest your hands on your thighs and gently
close your eyelids or rest your gaze downward if that's more comfortable.
Now before we begin,
I'll guide us through three rounds of breath where we take two quick
inhales through your nose and an audible,
Loud exhale out your mouth.
The breath will sound like this.
This is called a physiological sigh that helps release stress and the key is to make your
exhale loud and long.
You can pretend you're physically breathing out and releasing any tension from your body.
Let's begin.
Take two quick inhales through your nose,
Loud exhale through your mouth.
Another two quick inhales through your nose and a loud exhale through your mouth.
Now take one last round on your own.
Now return to your natural breath,
Breathing in and out of your nose and gently drift your
awareness to the rise and fall of your breath.
Notice where do you feel your breath the most.
That may be at the tip of your nostril or the rise and fall of your stomach.
Wherever you notice it,
Just let your focus be on your breath.
If you get distracted by a thought,
That's okay.
The point of meditation isn't to get rid of our thoughts.
The point is to notice that you're having a thought,
Then gently let it go by drifting
your awareness back to the inhale and exhale of your breath.
If you get distracted by a thought,
You can let the thought pass by like a cloud in the
sky.
Notice the thought and simply let it go by bringing your attention back to the rise and
fall of your breath.
Now we're going to drift our awareness to a feeling of gratitude by asking ourself this
question,
What can I be grateful for about myself or in my life?
Maybe it's your bravery,
Willpower and courage that have gotten you through every hard day
in your life.
Or maybe it's your beautiful heart that continues to advocate for yourself.
Whatever comes to mind,
Know that you're more than enough as you are,
You're important and
you matter.
If you become distracted,
Just come back to the question,
What can I be grateful for about
myself or in my life?
Maybe you're grateful for your legs that allow you to walk in nature,
Or maybe you're grateful
for your eyesight that allows you to see all the beautiful colors in the world.
What can you be grateful for about today?
Now let's embody that gratitude and anchor this feeling into our body by taking a deep
breath in through your nose and a loud sigh out and let go of any remaining tension.
Now we're going to repeat some affirmations.
You can repeat after me out loud or in your head.
I am deserving of love,
Respect and happiness.
My worth is not determined by the actions of others.
I am enough and I always have been.
I am the hero of my own journey.
I deserve to set boundaries that protect my well-being.
I am rebuilding my sense of self with patience,
Love and self-compassion.
I deserve to prioritize my well-being and happiness.
I am healing and growing stronger every day.
I am worthy of creating a life filled with joy and peace.
My worth is not determined by the actions of others.
I am enough and I always have been.
I am the hero of my own journey.
I deserve to set boundaries that protect my well-being.
I am rebuilding my sense of self with patience,
Love and self-compassion.
I deserve to prioritize my well-being and happiness.
I am healing and growing stronger every day.
I am worthy of creating a life filled with joy and peace.
I am deserving of love,
Respect and happiness.
I am the hero of my own journey.
When you're ready,
Gently drift your awareness to your breath as we drop back into our body.
Gently wiggle your toes and your fingers and now I hope you go about your day remembering
that your worth is not defined by the actions of others and you are worthy of love,
Respect
and happiness.
Know that you have the power to redefine your narrative and your self-worth.
Whenever you're ready,
You may slowly open your eyes.
Thank you for meditating with me today.
