20-Minute Meditation For More Self-Love And Acceptance

This 20-minute meditation will guide you in tapping into the heart center and tune into the deeper feelings of love and self-acceptance that is present in all of us, all the time, just hidden from years of life. This meditation will leave you feeling more expansive and radiating more positive and life-affirming energy.

Transcript

Welcome to your guided meditation.

Today we're going to be exploring self-acceptance and self-love.

Find a comfortable seat.

Take a deep breath in.

And on your exhale,

Bring your shoulders back and down.

And just check in to see if there's any way you can make yourself just 5% more comfortable.

So in today's meditation,

We are going to be sending some light throughout all of our body so that those parts that we have hidden or what we call the shadow,

Maybe those parts of ourselves that we are not as comfortable showing or we are not as proud of showing.

And just acknowledging them and giving them light as well.

They are part of us and they make up the whole.

And if we want to enter a state of self-love and self-acceptance,

We need to accept all of ourselves.

Even those parts that maybe in the past have not been fully accepted either by our culture or our family and then by ourselves.

So just beginning to tune into your breath.

Feeling the air coming into your nostrils and leaving your nostrils or your mouth.

Feeling the slight movements of your chest and your body as the breath comes in and the breath leaves your body.

And now taking a nice deep inhale in and feeling the belly expand.

And slowly allowing the exhale out through the nose or the mouth.

And just allowing it to be a little bit longer than the inhale.

And again inhale,

Feeling the belly expand.

And exhale out through the mouth or the nose but slowly and controlled.

And inhale through the nose,

Feeling the belly expand.

And exhale out through the mouth or the nose.

And one more time.

Noticing how you're feeling.

Are you feeling bored?

Are you being in the moment,

Being fully present?

And exhale out through the mouth or the nose,

Slowly and controlled.

And then just coming back to your regular breath.

And just beginning to tune into your body,

Feeling if there are any sensations or discomfort in your body.

And bring your attention to your shoulders.

And on your next exhale,

Just allowing them to drop.

And one more time.

Feeling the space in between your earlobes and your shoulders expanding.

Just feeling the heaviness and the tension just leaving your shoulders.

Just allowing it to melt into the earth.

Just allowing it to leave you without any worry.

And then just bringing your attention to your neck and just moving it side to side.

Maybe coming forward.

Just acknowledging and noticing where there might be any tension that you're holding in the neck.

And on your next exhale,

Just very intentionally allowing it to leave your body.

And bring your attention to your arms.

Feeling your arms heavy,

Feeling where they're touching the rest of your body.

And then feel where each fingertip is touching.

Maybe just pressing down each fingertip and just feeling where it connects with whatever is touching your body or the floor.

And just taking another deep inhale in,

Feeling the belly expand.

And a sigh out.

Inhale in.

And just allowing any additional tension just to leave your body in the exhale.

Inhale in.

Belly expanding.

And exhale out.

And just checking in with yourself,

Coming back to a regular breath.

Feeling yourself grounded in this moment.

Feeling your sitz bones on the ground or the chair or the pillow.

Seeing that in this moment right now there is nothing for you to manage,

Nothing for you to be responsible for.

It is an opportunity for you to just be,

To be in your most relaxed state.

To allow the worry and the tension to go.

And coming back and finding your center,

Your balance.

And today we are going to be feeling that love within us that is within us at all times.

And just allowing it to radiate within our entire body.

And how when that love is there in our body and we're focusing in on it,

We're able to fill ourselves up with it and also radiate it out.

So I want you to just bring your attention to your heart center.

And on the inhale I want you to imagine your heart opening and filling with white light.

And on the exhale just allowing any negativity,

Any emotion that's not serving us,

Any thoughts that aren't serving us to just go.

Just see the darkness leaving your body.

On the inhale just imagining that heart opening and the white light coming in.

And on the exhale it closing and just allowing that energy,

That darker energy to leave the negativity and open it up again.

Allowing that white light to come in and then exhaling and allowing that negativity to go.

Inhale opening it up and exhale allowing it to go.

And inhale opening it up imagining that white light coming in and filling it.

And on the exhale allowing that negative energy to leave you.

And just keep continuing this and allowing your heart and your body to fill up with a beautiful white radiant light.

Your body is just glowing.

It's glowing with white light.

You can feel it just moving throughout your body.

And going into each of yourselves and nourishing and rejuvenating.

And just keep opening yourself up to that light that is wanting to come in and shine from within.

Keep opening up and expanding.

Just keep filling up and filling up and filling up with that beautiful white light.

And now coming back to your regular breath.

And for a moment just imagining this white light just penetrating from you creating this beautiful aura around you.

It's almost as if it's like the little sparklers at 4th of July are all around you.

To have so much inside you.

So much love.

So much energy that is ready to move into your heart.

That is ready to fill you up whenever you are ready to accept it.

And now just moving to outside to that aura and opening up your palms and allowing that white light to come from the outside from all the support and the love that is there for us at all times.

And just allowing it to come in,

Allowing that open heart to accept it.

Just keep opening and expanding,

Opening and expanding to all the love that is there for you within and from the outside.

And with each breath just fill your body up with that love.

And you're filling it up so much that your heart is just expanding and overflowing.

It is just overflowing like you've never felt before.

You've never realized how much love there is in there for you,

For every single part of you.

The parts that you already love and the parts that you try to hide.

The shadow that you try to hold close to you and not show.

That part of you is craving for your attention and your love as well.

And just taking this opportunity right now to just shower it with love.

Just acknowledging it and showing it so much love.

Those parts that we try to hide,

Those parts that maybe we feel shame about,

Let them come into the light.

Love them too because they're part of you as well.

And just we're going to take the next five minutes and just sit in this space.

And if you'd like,

I invite you,

You can repeat the mantra,

I am love or just simply love over and over.

And if a thought comes,

Just take your attention away from it and bring it back to the love that you are feeling and return back to the I am love mantra.

I am love.

I am love.

No matter what comes into your mind,

Bring your attention back to the mantra.

I am love.

Coming back to the mantra,

I am love.

And then slowly beginning to deepen your breath.

Beginning to wiggle your fingers and your toes.

Slowly beginning to come back to our space.

And just checking in to see how you feel.

Just checking in.

And slowly begin to open up your eyes,

Bring yourself back to the space and remembering that this feeling is always available to you and is your true essence,

Your true nature.

This feeling of calm and love and openness.

And just taking a moment of gratitude for this time that you are able to spend for yourself.

And slowly coming back.

And just checking in to see how you feel in your next meditation.

Reviews

Wonderful!
Thank you