Start by making yourself comfortable.
You can lie on your back or sit comfortably.
If you need additional support,
Feel free to sit against a wall or in a chair.
If you're lying down,
Feel the connection between the back of your body and your bed or the floor.
If you are seated,
Inhale to lengthen your spine,
Roll your shoulders back and let your hands rest on your thighs with your palms facing up,
Open to receiving.
Once you're settled,
Close your eyes and tune into your breath.
Notice your breath without trying to change it.
Notice if you feel tense or relaxed without trying to change that either.
Inhale through your nose and then exhale through your mouth.
Continue to take deep,
Full breaths in through your nose and out through your mouth.
As you breathe,
Become aware of the state of your body and the quality of your mind.
Where is your body holding tension?
Do you feel closed off or shut down emotionally?
Where is your mind?
Is it wandering or is it at home within the breath?
Is your mind at ease or is it filled with restlessness,
Negativity,
And doubt?
Now place both hands over your heart and continue to inhale through your nose and exhale through your mouth,
Asking yourself,
How does it feel to place my hands over this beautiful area,
This place where I experience love for self and others?
Let your breath become smoother and more effortless.
Begin now to breathe in and out through your nose,
Feeling the air moving into your lungs and back out into the world.
With each exhale,
Imagine you're releasing any negative thoughts that may be lingering in your mind.
Continue to focus on your breath.
On each inhale,
Say the words,
I am worthy.
And on each exhale,
I am enough.
Let the inhale draw in self-love and the exhale release what is no longer serving you.
Take a few minutes to breathe and recite this mantra internally,
Noticing how you feel as you say these words to yourself.
If your mind wanders at any point,
Know that this is okay.
It's the nature of your mind to wander.
Simply bring your attention back to your breath.
Notice how your thoughts come and go,
Whether they're positive or negative.
Simply allow them to pass by like clouds floating in the sky or water flowing in a river.
Visualize yourself standing in front of a mirror,
Looking to your eyes.
What do you see?
Pain and sadness?
Love and joy?
Neutrality?
Regardless of what appears in the reflection,
Tell yourself,
I love you.
You are beautiful.
And you are worthy of happiness.
Know that what you see in the mirror in this moment may be different from what you see the next time you look.
Breathe into your heart space and visualize love pouring out of your hands and into your heart.
Let this love send you warmth and permeate your body from your heart center,
Feeling the rest of your body now.
Feel a sense of comfort and calm traveling up through your chest,
Into your neck and head,
Out into your shoulders,
Arms and hands,
And then down into your ribs,
Belly,
Pelvis,
Legs and feet.
Allow a sensation of warmth to fill you from head to toe.
Breathe here and know that love is always available for you when you need it.
When you're ready,
Take a few more deep breaths and softly open your eyes.
Sit or lie for a few minutes to acknowledge the unique experience you had during this meditation.
Maybe even take a second to journal and reflect on what you experienced.
Refer back to this practice whenever you need to create a loving space for yourself.
This is a beautiful opportunity to learn something new about yourself and tune into your physical and emotional needs.
Let self-love enable you to build a stronger relationship with yourself and allow you to show up more fully.
Let self-love enable you to build a stronger relationship with yourself and allow you to show up more fully in your life.
