Hi there.
In this meditation,
We will practice compassion towards ourselves.
So get into a comfortable position,
Seated or laying down,
And close your eyes.
Now take three deep breaths in through your nose and out through your mouth.
One more.
Now watch your normal breath take its natural rhythm and pace now.
Notice the cold air entering your nose or mouth and the warm air leaving your body as you breathe and let your breath unfold naturally.
Feel your body sinking deeper and deeper into the surface.
As you sink deeper,
All the stress and tension and worry that you carry with you is released.
Now put your hand on your heart and take a deep breath and ask yourself,
What do I need right now?
What does my heart long for in this moment?
Listen to your heart.
Let the words,
Visions,
Colors come to you.
Don't overthink it.
Just accept the first things that come to you as an answer.
Now I'll give you a moment to listen to your heart and be open to anything that comes your way.
Good.
Now take a deep breath in and out.
Leave your hand on your heart or hug yourself if you're comfortable with that.
Now put both hands on your heart and imagine yourself as a child,
A sweet,
Innocent child.
Imagine yourself being happy and smiling,
Careless in the world.
Now fill yourself up with this immense happiness and pure joy,
The love that this child radiates through all the people around it.
And feel yourself filling up with this love and kindness and happiness and joy.
Keep that image of yourself as a child in your mind.
Remember this child is within you.
You are this sweet,
Little,
Innocent child and you will carry him or her forever in your heart.
This child is always with you no matter what happens.
Now with both hands on your heart say to this child,
To the little you,
May I be loved.
May I be loved.
May I be loved.
Now keep repeating this to the child,
To the younger you,
To the little you and wish him or her love by repeating,
May I be loved.
May I be loved.
May I be loved.
Good.
Now let's repeat.
May I be kind to myself.
May I be kind to myself.
May I be kind to myself.
May I be happy.
May I be happy.
May I be happy.
And if you can,
Put a gentle smile on your face and keep the image of this little child in your mind and feel the love and warmth in your heart and remain in the feeling of love,
Of joy.
Now feel your heart filling up with this love and kindness and happiness that you wished to yourself and feel it overflowing,
Spilling out through your whole body.
Now imagine your whole body filling up with this white light,
This pure joy and happiness and love and let's take a deep breath in and let it go.
And remember to treat yourself and speak to yourself as you would to a loved one or to yourself as a little child because you deserve no less than that.
You are lovable.
You are amazing.
You are pure love and joy in person.
Remember this feeling of love in your heart and pure calmness and come back to it whenever you need it.
It is always there within you and so is your inner child.
Now let's take three deep breaths in through your nose and out through your mouth.
Let's take one more deep breath,
The deepest breath you've taken so far today and let that go gently.
Now slowly come back to your normal breathing and start to come back to the room and to your body.
Start to wiggle your toes and fingers.
Move your wrists and ankles and whenever you're ready,
Open your eyes.
Great job for today.
Notice how you feel.
Write it down in a workbook journal.
I wish you a day full of bliss and love and remember to always be kind and compassionate towards yourself.
Talk to yourself as you would to a loved one with your words,
Your actions and your thoughts.
Now go about your day.
Namaste.
