Hi,
My name is Carla Di Cretza and today we are embodying self-love and self-compassion.
Let's start by closing your eyes gently,
Allowing your spine to sit up straight,
Or you might feel like you would prefer to lie down.
Either way,
Take a few moments to make yourself comfortable.
If you are seated,
Allowing your spine to lift with a certain amount of alertness.
And if you are lying down,
You might like to place your hands somewhere on your body or beside you,
Lengthening your body nice and long.
Let's begin by taking a few deep breaths.
Inhale deeply through your nose,
Filling your lungs with air,
And exhale slowly through your mouth,
Releasing any tension.
With each exhale,
Feel yourself becoming lighter,
As if the weight you've been carrying is gently melting away.
On your next breath out,
Imagine yourself being transported to a place of infinite peace,
A vast open space like the cosmos.
There are no worries,
No fears here,
Just stillness,
Calm and peace.
You're floating in this tranquil space,
Cradled by the universe,
And hearing only the soft rhythm of your breath.
As you float,
Envision earth from afar,
A beautiful glowing orb suspended in the darkness.
Take a moment to feel awe at this sight.
This is your home,
But from here,
You are free from all its busyness,
Connected to something much,
Much larger.
Feel the safety and comfort in this expansive space.
Now,
As you breathe out again,
Feel yourself being gently pulled back toward earth.
Feel yourself being gently pulled back toward earth.
With each breath out,
You are moving effortlessly through the stars,
Floating back down through earth,
Through earth's atmosphere,
And safely floating back down to the ground,
Safely and at ease.
Gently place your feet on the earth once more.
Take a deep breath in here.
And a cleansing breath out,
Feeling yourself back in your body,
Back at home.
Now,
Wrap your arms around yourself,
Placing your left hand on your right shoulder,
And your right shoulder,
Right hand on your left shoulder.
Giving yourself a warm embrace.
Feel the soothing sensation of holding yourself with care.
If it feels comforting,
You might want to gently sway from side to side,
Or you might try tapping one hand and then the other on your shoulders.
This simple act of self-soothing is a way of nurturing yourself and offering the love and care that you need.
As you hold yourself,
Take a deep breath and notice what arises here within you.
Feel the warmth of your body.
Feel the warmth of your body.
As you hold yourself,
Take a deep breath and notice what arises here within you.
If there are any emotions,
Any discomfort,
Or any feelings of pain or suffering,
Allow them to come to the surface.
Now,
Let's acknowledge these parts of yourself without any judgment.
You don't need to push them away or fix them,
Just allow them here to be present.
Now,
With kindness and understanding,
Speak to this part of yourself.
The part that may be hurting or feeling vulnerable.
You may imagine it as a small child seeking comfort.
As you ask this part,
What is it that it needs?
Perhaps it needs love,
Forgiveness,
Safety,
Or understanding.
Whatever arises,
Honour that need.
Whatever arises,
Honour that need.
Now,
Let's take a deep breath in.
And with every exhale,
Send this part of you exactly what it asks for.
You may imagine sending waves of warmth,
Love,
Or a soft glow of light that wraps around you like a protective,
Nurturing blanket.
Let this part of you know that it is safe.
You are here.
You are holding space for yourself with compassion.
Let's take a deep breath in.
And a cleansing breath out.
As you continue to breathe deeply,
Repeat gentle affirmations to this part of yourself.
I am deserving of love.
I am worthy.
I am whole.
I am enough.
And I am safe.
And you can repeat these words to yourself out loud or silently to yourself.
Silently to yourself.
We'll be here for about a minute,
Allowing these words to sink deep into your heart.
I am deserving of love.
I am worthy.
I am whole.
I am enough.
I am safe.
I am safe.
Notice how it feels to offer yourself this kindness.
Know that in this moment you are holding yourself with the same care and tenderness that you would offer to a loved one or a child in need.
If it feels right,
Place one hand over your heart and the other on your belly,
Connecting with your breath and your body.
Feel the rise and fall of your chest,
The natural rhythm of life flowing through you.
With each breath,
Send yourself loving kindness.
Let it expand from your heart filling your entire body with warmth and compassion.
You are here and you are enough just as you are.
When you feel ready,
Gently bring your awareness back to the space around you.
Noticing the air on your skin.
The air traveling through your nostrils into your lungs.
Start to wriggle your fingers and toes and slowly,
When you're ready,
Open your eyes.
Carrying this sense of self-compassion and self-love with you throughout the rest of your day.
