Welcome to this guided meditation session.
First,
Find a comfortable place to sit or lie down where you won't be disturbed.
If you're sitting on a chair make your way to the back to get some support for your lower back.
Ground both your feet flat on the floor.
Sit upright with your spine,
Neck,
And the crown of your head aligned skyward.
Gently pull your shoulder blades back and down raising your ribcage slightly.
These small shifts will create a true physical openness for your heart.
An openness consistent with the positive emotions you aim to cultivate today.
Now let's gently close our eyes or softly lower our gaze.
In this meditation you'll hear my voice followed by periods of silence.
During these pauses you may continue to silently repeat the phrases that I will offer you.
Take a few deep breaths and bring your awareness to your heart.
Visualize how each in-breath affects your heart physically.
Consider how each in-breath nourishes you and your lungs as they fill up with precious oxygen.
Check in now with how your body is feeling.
Do you have any aches and pains?
Any worries?
Areas of tension?
Or are you excited?
Caught up in eager anticipation?
Whatever the feeling,
There's no need to push it aside.
Pleasant or not,
Let that feeling in.
Accept it as part of what it means to be you in this present moment.
Meet the feeling with curiosity and openness.
Note how it registers in your body and how those sensations change from one moment to the next.
Whether your current experience is pleasant or unpleasant,
Just witness and accept it.
Let's begin by lightly calling to mind your own good qualities.
Let these qualities remind you of what's good in you.
What touches your heart about yourself?
Then gently offer the classic wishes of loving-kindness to yourself.
Choosing phrasings that speak to your heart.
May I feel safe and protected.
May I feel happy and peaceful.
May I feel healthy and strong.
May I feel safe and protected.
May I feel happy and peaceful.
May I feel healthy and strong.
May I feel safe and protected.
May I feel happy and peaceful.
May I feel healthy and strong.
See and feel yourself as being a dear friend to yourself.
It might help to first imagine the warmth and tenderness you might feel toward an infant or a kitten.
As innocent as these small creatures can be.
Experience how your face softens and your heart expands in their presence.
Now imagine directing these same feelings of warmth and tenderness to yourself.
And repeat inwardly.
May I be happy.
I deserve to be happy.
May I be free from suffering.
May I be happy.
I deserve to be happy.
May I be free from suffering.
May I be happy.
I deserve to be happy.
May I be free from suffering.
Between each phrase,
Pause for just a moment to drop your awareness down to your body.
To your heart in particular.
Note and accept whatever sensations arise there.
Know that this practice is more than the mere repetition of phrases.
The phrases simply open a door to a chance for you to condition your heart to be more open,
Accepting and kinder,
Especially toward yourself.
Take the time to repeat these phrases to yourself.
I love myself.
I am happy to be who I am.
I fully accept and embrace myself.
I love myself.
I'm happy to be who I am.
I fully accept and embrace myself.
I love myself.
I'm happy to be who I am.
I fully accept and embrace myself.
Slowly and gently bring your awareness back to your space.
Slowly wiggle your fingers,
Your toes.
Bring back soft and gentle movement into your body.
Maybe even offer your body a gentle stretch.
And when you are ready,
In your own timing,
Slowly and gently open your eyes.
As you end this practice,
Bring a smile to your face and stay present for a moment with all these positive emotions that we cultivated during this session.
Thank you for taking this journey with me on loving yourself a little bit more.
Namaste.
