Welcome to this session.
Today's mindfulness session will comprise of breath work for deep relaxation and mental clarity.
Self love reflections and affirmations will help you think about yourself in a more positive and loving way.
Begin by getting yourself situated in a space where you can find peace,
Where there are limited distractions and where you can focus in words.
Move into a comfortable seated position or feel free to lie down with your eyes closed.
Soften your jaw,
Unfurl your brows and release any tension that you're feeling in your jaw.
Release your tongue from the roof of your mouth,
Raise your shoulders up and roll them behind your back and drop them down gently and away from your ears.
Let your hands rest however they feel good to you and bring a gentle smile to your face while imagining your heart smiling back at you,
Thanking you for taking out time to do this practice today.
Now tune into your breath,
Simply noticing what it feels like to you.
Allow your belly to expand as you breathe in and contract as you breathe out.
Observe yourself here,
Observe your emotions,
Your breath and your thoughts and do it without judgment.
Just allow yourself to feel,
Let yourself be,
Accept yourself as you are.
It's very normal to catch yourself thinking during meditation.
This practice is about cultivating awareness,
So bring yourself back to the practice and deepen the connection between you,
Your breath,
Your mind and your body.
On your next inhale,
Take a deep breath in for 1,
2,
3,
4.
Hold your breath here for 1,
2,
3 and a long exhale through your mouth for 1,
2,
3,
4 and 5.
Let's repeat.
Take a deep breath in for 1,
2,
3,
4.
Hold your breath here for 1,
2,
3 and a long exhale through your mouth for 1,
2,
3,
4 and 5.
Now I'd like you to bring to mind one thing you're critical of about yourself.
What is that one thing?
Maybe it's about your appearance,
The way you speak,
Your skills,
Maybe your behavior.
Repeat after me quietly in your mind.
I am perfect the way I am.
I love and accept all parts of myself.
I am perfect the way I am.
I love and accept all parts of myself.
Now observe your breath here.
On your next inhale,
Take a deep breath in for 1,
2,
3,
4.
Hold your breath here for 1,
2,
3 and a long exhale through your mouth for 1,
2,
3,
4 and 5.
Let's repeat.
Take a deep breath in for 1,
2,
3,
4.
Hold your breath here for 1,
2,
3 and a long exhale through your mouth for 1,
2,
3,
4 and 5.
Now take a moment to reflect on the way you speak to yourself when you make a mistake.
Do you offer yourself grace or do you criticize yourself?
Repeat after me quietly in your mind.
I am human.
I am bound to make mistakes and I forgive myself.
Remember that it's only through self-compassion that we can grow and love ourselves.
It's only by looking at ourselves with grace that we can move on from the hurt we cause ourselves.
Now observe your breath here.
On your next inhale,
Take a deep breath in for 1,
2,
3,
4.
Hold your breath here for 1,
2,
3 and a long exhale through your mouth for 1,
2,
3,
4 and 5.
Let's repeat.
Take a deep breath in for 1,
2,
3,
4.
Hold your breath here for 1,
2,
3 and a long exhale through your mouth for 1,
2,
3,
4 and 5.
Now as you continue with your eyes closed,
Place your hand over your heart and repeat after me.
Thank you heart for being alive and well.
On your next inhale,
Take a deep breath in for 1,
2,
3,
4.
Hold your breath here for 1,
2,
3 and a long exhale through your mouth for 1,
2,
3,
4 and 5.
Let's repeat.
Take a deep breath in for 1,
2,
3,
4.
Hold your breath here for 1,
2,
3 and a long exhale through your mouth for 1,
2,
3,
4 and 5.
As this practice comes to an end,
Slowly allow your attention to expand and notice your entire body and then beyond your body to the room you're in.
Try to come back fully alert and awake.
Remember to pause,
Listen to your body,
Your breath and affirm your greatness.
Affirm what you want to become,
How you want to live and how you want to connect with yourself and the world around you.
Most importantly,
Remember that your breath is always with you as a tool to bring you back to the present moment.
I like to leave you with an affirmation to take you through your day.
If you're able to,
Repeat after me out loud or quietly in your mind.
I love and accept all parts of myself.
Thank you for attending today's practice and remember to show up for yourself the way you show up for those you care deeply for because you deserve your love.
Thank you.
