Welcome,
My name is Barbara Botellotti,
And this guided meditation combines awareness of the breath with compassion for the self.
In this practice,
We will use the breath as a tool to support the cultivation of self-love.
Before we get started,
Let's check in and just see how you're doing today.
And with kind awareness,
How have your thoughts been?
And with kind awareness,
How is your heart?
And your body?
To begin,
Settle into a seated position,
Preferably.
Elongate your spine and relax your shoulders,
Closing your eyes when you're ready.
And then ground your attention into the surface beneath you,
Whether it's a chair or the floor or something else,
And notice that you are supported.
And sense the energy of the space supporting you.
Notice the energy or presence of the surface holding you,
As well as the air that's surrounding you.
Then,
Take a few long,
Clearing breaths in any way that feels comfortable for you.
Invite your thoughts to soften with each out-breath,
And place your hand or both hands over your heart center.
Continue to notice the natural flow of your breath for a few moments of silence,
And allow the breath to flow at its own depth and pace.
Each breath you take supports your body,
So each breath is like an act of love.
I invite you to breathe with this awareness,
Letting each breath be an offering of love to your body.
As you inhale,
Feel a sense of love,
Compassion,
And kindness growing inside of you.
Be gentle and kind with yourself in this practice,
And let each breath that you exhale help to soften your thinking mind and any tension you might be holding.
Each breath fills you with love,
Which awakens the energy of self-compassion.
You can also think of this as the energy of self-compassion,
Kindness,
And understanding allows you to feel more love for yourself.
So as you continue to breathe now,
You might want to repeat,
I love myself with each breath that I take.
I love myself with each breath that I take.
I love myself with each breath that I take.
And you can continue to repeat this mantra,
This affirmation.
If it still doesn't feel comfortable,
You can always say,
I am becoming,
Or I am loving myself more with each breath,
Or I'm starting to love myself more with each breath that I take.
So you can rearrange the wording so that it feels more authentic to you.
But more importantly,
Just continue to sense into the energy of compassion and kindness and understanding that fills you.
It fills you from the inside and even from all around you.
You should stay with this a little while longer.
If you notice that your mind wanders away,
Just return to the flow of your loving breath and repeat the mantra,
I love myself with each breath that I take.
I'm loving myself more and more with each breath that I take.
I love myself with each breath that I take.
Sense into this loving breath for a few final moments now.
And know that you are always doing the best that you can do with the knowledge,
Understanding that you have at any given time.
Now release any words from your mind and breathe naturally and sense into the surface that's supporting you.
Reconnect with your physical body by welcoming some gentle movement.
You might wiggle your fingers or your toes.
And whenever you are ready,
You can slowly open your eyes,
Letting in light and colors and shapes,
Letting loving breaths continue to support you and flow through you throughout your day.
I love myself with each breath that I take.
I love myself with each breath that I take.
Sending you lots of love and much bliss.
