Let's close our eyes and begin our powerful practice.
Go ahead and place your awareness to the area where you feel the breath the clearest.
Whether it's at the nostrils,
Your chest or abdomen,
Where do you feel your breath the most vividly?
And then gather all your attention to this single point.
If the mind wanders or distractions arise,
Whether internally or externally,
Simply invite your attention back to this point of focus,
Training and mastering our ability to concentrate.
Remembering,
A concentrated mind is a happy mind,
As it gives you direct access to your heart.
Keep coming back to the sensations of the breath for a little longer.
Slowly release your concentration as you continue to stay present in the body.
The aim of this meditation is to cultivate acceptance of ourselves and give ourselves what we most need right now.
I'll guide you through a short visualization to help you connect back to your hearts intentions and desires.
Let's start by taking three deep breaths together,
Inhaling,
And as you exhale completely,
You feel your body sinking deeper into the surface you're sitting on.
Inhaling again,
And exhale,
Feel your body releasing any residual tension.
Final breath in,
As big as you can.
Exhaling,
Letting go as you feel yourself relaxing deeply.
Now you find yourself completely relaxed and heavy in your posture.
As you start to imagine stepping out of your body and into the space you're sitting or lying in.
Like a third person observing yourself,
Imagine seeing yourself from the outside,
Looking back at yourself.
See yourself sitting or lying in your space,
Meditating in this moment.
What do you see?
Perhaps someone who's seated peacefully,
Or someone whose patience is running low.
Looking at yourself without judgment,
Noticing all the weight you carry on your shoulders,
The worries,
All the hardships you've overcome.
Look at how strong this person in front of you truly is.
What do you see?
See all the achievements you've accomplished,
All the people you have helped,
And all the good things you've done and are still doing every single day.
What do you see?
Look at how beautiful this person is in front of you,
With all your misperceived conceptions of beauty.
Truly take a look at yourself and see.
See the beauty of the person that's in front of you.
What do you see?
As you witness yourself from that outside perspective,
Recognize what this version of you needs the most right now.
If that version could speak,
What would it say?
Whatever comes to mind to come up,
Whether it's a hug,
A cup of tea,
Or the need to do something after this meditation is complete.
Continue your visualization just for a moment longer as we close by offering a gesture to ourselves.
By giving yourself what you need,
Appreciating yourself,
Or simply observing yourself a while longer.
Whenever you've completed the final gesture,
Return back into the space that you're sitting or lying in.
Start by gently moving and arriving back into the body.
Take a final deep breath in and as you exhale,
Open your eyes and remember to nurture yourself with whatever your subconscious self needs the most today.
Thank you for practicing with me.
Namaste.
