Welcome to this meditation.
Today I will lead you through a simple guided practice that you can use anytime you experience shame and self-judgment or when you simply need a reminder of God's expansive love.
If it feels safe,
You can close your eyes or just try to softly gaze at a fixed spot near you.
Take a moment to settle into a comfortable position,
Allowing for any movement your body needs to let go of tension or anxiety,
Acknowledging any thoughts or emotions that may come flooding in when you tune into your internal space.
These thoughts,
Emotions,
And sensations don't mean that you're doing meditation wrong.
They actually mean that you're doing it right,
That you're paying attention.
So pay attention.
Let them know that you hear them,
That you will take care of them,
And then ask them if they can step back a bit so that you can tune in even deeper.
We're going to be working with an idea that many of us need to hear,
Whether we are conscious or not of our need to hear it.
And the idea is this,
God is not mad at you.
Let that statement settle into your mind,
Settle into your body,
And begin to notice what that brings up for you.
Once again,
We're allowing space for any physical,
Emotional,
Or mental reactions to the idea that God is not mad at you.
For now,
All you need to do is notice and get curious about these parts of yourself that are showing up in this moment.
We will continue to hold space for those reactions as we gently start to turn our attention to our breath,
Working toward a steady rhythm of inhales and exhales.
If you would like,
You can breathe in to the slow count of four and breathe out to the slow count of four.
Inhaling two,
Three,
Four.
Exhaling two,
Three,
Four.
Inhaling two,
Three,
Four.
Exhaling two,
Three,
Four.
Continuing on your own in this rhythm for several breaths.
As you feel the sensations in your body of your breath flowing in and out,
Notice how it grounds you to the here and now.
Now,
We'll begin to imagine yourself in a peaceful and safe place.
It could be a beautiful garden,
A quiet beach,
Or a cozy sanctuary.
It could be a place you know or an imaginary place,
Whatever feels right.
Allow yourself to relax into the safety and ease of this space,
Mind,
Body,
Spirit.
Now,
In this sacred space,
Imagine a gentle,
Loving presence surrounding you.
You may feel warmth or a heart swelling as this unconditional acceptance envelops you,
Offering you comfort and solace.
This presence represents the divine,
The source of love and compassion.
Now,
Out of the overflow of this sense of love and compassion,
Repeat the following affirmations either silently or out loud,
Allowing them to resonate deeply within you.
I am worthy of love and forgiveness.
I release any feelings of guilt or shame that weigh me down.
God's love for me is unconditional and unwavering.
I embrace my inherent goodness and divinity.
I deserve peace,
Joy,
And all that is good.
Allow these affirmations to sink into your being,
Embracing the truth that God is not mad at you.
Feel a sense of relief and liberation as you release any negative beliefs or self-judgment.
Take a few more moments to bask in the presence of love and acceptance that surrounds you.
Allow yourself to fully receive this divine grace and compassion.
When you are ready,
Slowly bring your awareness back to the external world.
Gently stretch your body and blink open your eyes.
As we bring this meditation to a close,
I want to remind you that you can carry this newly embodied understanding of God's unconditional love with you throughout your day,
Remembering that you are loved,
Accepted,
And worthy,
Just as you are.
And of course,
Sometimes it takes more than one guided meditation to find healing,
So I encourage you to explore further anything that came up through journaling,
Therapy,
Or in conversation with trusted friends.
And as always,
You can find more resources on my website.
