Hello and welcome to this self-love meditation practice.
My name is Cheryl Bailey from Grit and Grace Meditation.
In a world that often demands so much from us,
It's essential to take time to nurture and care for ourselves.
This meditation is designed to guide you on a journey of self-discovery,
Acceptance,
And compassion.
As you embark on this practice,
I invite you to go to a place where you won't be disturbed for the next 20 minutes and find a comfortable seat.
Allow yourself to let go of any judgments or expectations as you begin to connect with your inner self.
You'll be cultivating a deep sense of self-love and acceptance as you strengthen your relationship with yourself and foster a greater sense of well-being.
Take this time to honor and cherish the unique individual that you are.
Embrace the journey ahead with an open heart and a gentle spirit,
Knowing that you are deserving of love,
Kindness,
And compassion.
I invite you to come into a comfortably seated position,
Seated with a tall spine.
You can rest your feet connected to the earth.
Place your hands gently in your lap.
Palms facing upward,
Sending a signal that you are open to receptivity.
Gently floating your eyes closed,
I invite you to begin to connect to your breath,
To anchor you into this moment right here,
Right now.
We'll begin by taking a few deep breaths in through the nose,
Filling up completely,
And out through the mouth,
Exhaling fully.
Two more times,
Deep breath in,
Feel your belly rise and expand.
Exhale out through the mouth.
One last time,
Deep breath in,
Fill all the way up,
Exhale it out through the mouth,
Sending that signal to your body that you can come into a relaxed state,
Allowing your breath now to return to its natural rhythm and depth,
Not doing anything to control your breath.
Just allow it to flow through you naturally.
No place to go and nothing to do,
Just allow yourself to be.
Be in this moment right here,
Right now.
And as you take some deep breaths in through your nose,
Connecting to the rise and fall of your chest and belly,
With each inhale and exhale,
Perhaps noticing the cool air as you inhale,
And notice the warm air in the nostrils as you exhale,
Allowing this breath to flow through you freely.
And now as I guide you through a body scan,
I invite you to bring your attention to the part of the body and relax and let go if you're holding on to any tightness or tension.
Relaxing at the top of your head,
Softening through your scalp and letting go of tightness or tension,
Smoothing out the brow,
And softening the muscles around the corners of your eyes.
Noticing any tension you're feeling in your jaw,
Allow the tongue to fill the whole lower palate.
Perhaps tucking your chin in slightly and lengthening through the back of your neck.
And as you breathe in,
On the exhale,
Allow the shoulders to pull away from the ears and relax them down your spine,
Bringing awareness to the backside of your body and softening through the upper,
Middle,
And lower back,
Softening,
Letting go of tension,
And bringing your awareness to the front side of your body,
Relaxing through your ribs,
Your heart center,
And through your belly.
Bring your awareness to your sitz bones and notice the pressure that meets the cushion or the chair below you,
And softening and relaxing through your hips,
Your thighs,
Relaxing the fronts and backs of both the right and left knee,
Softening your shins and calves,
Letting go of any tightness or tension in the right and left ankle,
And softening through your feet,
Noticing if there's any tension remaining in your body and allowing it to go on the next exhale.
And as you breathe in and out,
Imagine releasing any tension,
Letting go of any negativity or stress.
Now I invite you to bring your awareness to the center of your chest,
Connecting to your heart space,
And as your awareness rests there in the heart,
Visualize a warm,
Glowing light in the center of your chest.
This light is radiating love and compassion.
See,
Feel,
And imagine this light expanding with each breath.
This light fills your entire being with warmth and comfort,
Inviting a sense of connection to your beautiful heart,
To your true self.
And as you continue to breathe in and out,
Imagine this light continuing to expand outside your heart space and fill your entire being.
This light fills every cell in your body,
And in this space of love and connection,
I invite you to repeat these affirmations silently or out loud,
Whatever you're comfortable with.
And if you like,
You can bring one or both of your hands to your heart space,
Connecting to you,
Sensing that breath moving in and out of your body and this light continuing to expand as you repeat these affirmations.
I am worthy of love and respect.
I am enough just as I am.
I deserve happiness and kindness.
I forgive myself for any past mistakes.
I am perfectly imperfect.
I am deserving of self-love.
And then I invite you to gently say,
I love you.
I respect you.
I love you.
Feel the truth of these affirmations resonating with you and through your entire body.
Embrace these positive thoughts and feelings,
Allowing them to nourish your mind,
Your body,
And your soul.
I invite you to take a few more deep breaths,
Feeling a sense of peace and contentment wash over you.
Feel these loving affirmations.
Knowing that you are love.
It is the nature of your being.
You are worthy of love and kindness,
Especially from yourself.
And if you have your hands still connected to your heart,
You can place them once again on your lap.
You can begin to start taking some deep breaths in and out,
Feeling this beautiful sense of peace and contentment.
And when you're ready,
Gently wiggling your fingers and toes,
Deepening your breath.
As you slowly come out of meditation.
And when you're ready,
Gently opening your eyes,
Coming back to the space.
And I invite you to carry this feeling of self-love and compassion with you throughout the remainder of your day.
Namaste.
I enjoyed meditating with you today and I wish you a wonderful rest of your day.
