Make yourself comfortable.
You can lie down on your back with a bolster under your knees,
A folded blanket behind your head,
Or you can sit comfortably,
Perhaps on a bolster,
A few folded blankets,
Or a chair.
If you are lying down,
Feel the connection between the back of your body and the mat.
If you are seated,
Lengthen up through your spine,
Broaden through your collarbones,
And let your hands rest on your thighs.
Once you've settled,
Close down your eyes,
Or soften your gaze,
And begin to tune into your breath,
Connecting with your breath,
Noticing your breath.
Inhaling through your nose,
Exhaling through your mouth.
You begin to lengthen your inhalations and your exhalations,
Breathing deep,
Full breaths 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?
Is your mind wandering,
Or is it with the breath?
Is your mind at ease,
Or filled with restlessness,
Doubt,
Worries?
Place both hands over your heart region as you continue with deep inhalations and deep exhalations,
Feeling this connection with your heart space and your palms.
This is the space where you experience love for yourself and for others.
Use your exhalation to relax even deeper into the space,
Into the support beneath you.
Inhaling,
You're bringing in new,
Fresh oxygen.
Exhaling,
You have the opportunity to release tensions,
Toxins,
Worry.
Now matching words with the breath.
On each inhale,
Repeat internally,
I am worthy.
I am worthy.
On each exhale,
I am enough.
I am enough.
Let each inhale draw in self-love.
And each exhale,
Release what is no longer serving you.
And you notice how you feel as you say these words to yourself.
I am worthy.
I am enough.
If your mind starts to wander,
Bring it back to these words into your breath.
I am worthy.
I am enough.
Now I ask that you visualize yourself standing in front of a mirror.
Look into your own eyes.
Look into yourself.
What is it that you see?
Pain,
Grief,
Love,
Joy,
Neutrality.
Regardless of what appears in this reflection,
Look into your eyes.
Tell yourself,
I love you.
I love you.
You are beautiful.
You are beautiful.
You are worthy of happiness.
You are worthy of happiness.
Know that what you see in this moment,
In this mirror,
In this mind's eye,
Will be different from what you see the next time you look.
Now imagine that you could breathe into your heart through these palms.
Visualize love pouring out of your hands into your heart.
Let this love warm and permeate you from your heart center,
Filling your entire being.
This warmth,
This love circulating throughout yourselves,
Throughout all your energetic layers of existence.
Feel a sense of comfort,
Of calm,
Traveling up through your chest into your neck,
Your head,
Your shoulders,
Your arms,
Your hands.
This comfort and calm glides down into your ribs,
Your belly.
This warmth permeating through your pelvis,
Your legs,
And your feet.
Breathe here,
Knowing that this love,
This warmth,
This comfort,
This calm,
It's always available to you.
It's always with you.
It's only ever clouded or blocked,
But it never leaves.
You can always access it.
Simply basking in this warmth,
This comfort,
This acceptance.
This worth.
Remember you are worthy and you are always enough.
Connecting once again with the space around you.
Noticing any sounds,
Any aromas,
Bringing some gentle movement to your fingers and hands.
When you're ready,
You can softly open your eyes and just acknowledging for a few moments this unique experience that you just had with yourself.
