I'm Colleen Rose and this is your self-love guided visualization.
Find yourself coming into your most comfortable seated or lying down position.
Allow your arms to rest at the sides of your body with your palms facing up towards the sky.
Gently close your eyes and begin to take long,
Slow,
Deep inhales through the nose and long,
Slow exhales through the nose.
Another long,
Slow inhale and a long,
Slow exhale.
Continue to take these long,
Slow,
Deep breaths in and out through the nose.
Feel each one coming in deeper and deeper,
Bringing in a sense of relaxation.
Inhaling you fill up the lungs completely and find space.
And as you exhale,
You're sending your breath back out into the world,
Releasing any tension,
Any negative thoughts that might be lingering in your mind.
Allow your breath now to return to normal,
Just in and out,
Breathing naturally at its own pace.
If your mind begins to wander off,
Know that it is okay.
It's the nature of the mind to wander.
When this happens,
Simply bring your attention back to my voice.
Now bring your attention into your lower body and allow a feeling of relaxation to begin to fill into the feet.
Feel how heavy,
Loose,
And relaxed they become.
In the heels,
In the ankles,
The calves,
And the tops and the backs of the knees.
Allow this softening to continue into your upper legs and let them relax.
Relax the muscles of the legs completely.
Just let go.
The tops and the backs of the thighs soften.
The glutes relax.
S soften through the hips and the pelvis and all their surrounding muscles.
Now slowly bring your attention into your upper body,
Shifting now the focus into the hands.
Notice the fingertips and the backs of the hands resting on the ground beneath you.
Allow the palms to feel heavy.
Open the wrists,
The forearms,
The inner elbows,
The upper arms.
Feel the shoulders soften as they slide down the back of your body away from your ears.
Soften the belly and allow the chest to open wide.
Shift the shoulders slightly,
Opening up into the heart space,
Creating room and space around the collarbone.
Bring the attention to the neck as the muscles of the throat begin to soften.
As the tongue drops away from the roof of the mouth,
Soften the jaw,
The nose,
The cheekbones,
The temples,
The eyes,
The space between the eyebrows,
And the forehead.
Let everything go.
Let all the tension leave your physical body.
Bring to mind a place where when you visit you feel most like yourself.
Perhaps it's a special room in your home away from distraction.
Maybe it's the home of a cherished loved one,
A place of comfort and happy memories.
Maybe it's a place you visited before that makes you feel safe and serene and at ease.
Maybe it's a place that's nearby or maybe you need to travel to get there.
Wherever it is,
When you visit,
All the worries and concerns,
All the self-doubt and comparisons,
All the runaway thoughts just completely fall away.
Bring yourself to that place now.
Now imagine yourself finding a comfortable place to sit in in this relaxing space,
A space where you can take time to care just for yourself,
A place to nourish your whole being.
As you begin to settle in,
Notice that your cell phone is resting on the table beside you.
You watch yourself pick up the cell phone and switch it to off.
A brief power down message appears before the screen gently fades to black.
You place the cell phone back onto the table.
There's no more expectations of you in this relaxing space.
All responsibilities are being met.
All loved ones are being cared for.
There's nothing for you to do other than to just be.
So you find yourself grabbing a blanket and draping it over yourself,
Tucking it in snugly all around your sides.
It's weight.
It's helping you to feel more grounded and supported.
A cozy feeling,
A feeling of nesting in.
Now take a moment to remember the last time that you allowed yourself to experience this sensation of being swaddled like a baby wrapped in loving arms.
Perhaps it's a feeling you can recognize as happening recently,
Or maybe it's been some time,
But either way,
Take the opportunity to enjoy the tranquil sensations that this experience is bringing to you right now.
As you sit comfortably,
Let your ears reach to hear the peaceful sounds of this place.
Let the smells flow in through your nose and into your body,
Bringing you comfort.
Let your eyes take in its beauty,
Imprinting its view into your heart so you can return again later in your mind's eye.
Everything is calm here.
You are you completely.
All is exactly as it should be.
Your hands removed from the blanket wrapped around you,
And you find yourself slowly rising up from your comfortable seat and taking your time to walk to a small kitchen area not far away.
As you rediscover this sense of quietness,
You become aware that you are moving more slowly and more gently.
A large blue mug is waiting for you,
And next to it,
A full fresh pot of warm water.
From a collection of teas especially selected for you,
You choose your favorite flavor and then carefully remove the teabag from its wrappings.
You place the teabag into the mug,
And as you add the water,
You hear the gentle splashing sound as the mug fills,
And you watch as the clear liquid transforms into the tea.
Your fingers lightly dip the teabag back and forth into the water,
Infusing more and more of the nourishing flavor each time.
As you lift the teabag out with a spoon,
You feel the touch of the handle against your fingers and the weight of the teabag dropping away as you tip it onto a small plate.
Now threading your fingers through the handle,
You cup both hands around the mug and lift it towards you,
Feeling the warm temperature of the steam floating towards your face.
Carefully you turn around and walk back to the room,
Back to your comfortable seat.
You watch as you walk,
The tea dancing playfully in the mug,
Never at risk of spilling over,
But gently rocking from side to side with the smooth interior like gentle waves.
You turn to your seat,
You find the space as restful,
Cozy,
And undisturbed as before.
You sit now,
Completely relaxed,
And as you lift the mug towards your face,
You notice the gorgeous scent filling your nostrils even before you notice the touch of the mug on your lips.
As you take your first sip,
You hold the tea to your mouth for a moment,
Letting the taste tickle your tongue and savoring the warm sensation as it envelops your mouth.
Your swallow guides the warmth down into your belly and into your whole being.
This tea represents everything you need,
Everything that you are.
With each sip,
You drink in the love and you silently repeat after me,
Your first sip,
I am at peace with myself.
Your next sip,
I appreciate who I am.
The next sip,
I deserve to relax.
A sip,
I deserve to be happy.
I enjoy being content.
My future is bright and positive.
I look forward to the future and I enjoy the present.
I feel good about who I am.
I accept the person that I am.
I do the best that I can.
I accept myself.
I care for myself.
I love myself.
As you sit in quiet reflection,
The mug begins to cool in your hands and you notice how your body feels as you take care of yourself.
Acknowledge yourself directly and exactly who you are in this place where you are authentically and unapologetically just you.
It is here where you have lovingly cared for yourself as you would a best friend or you have known you are enough.
Feel this deep sense of love and compassion,
Permeating you from your heart center and filling into the rest of your body.
It is now time to return,
Keeping your eyes closed,
Imagine the space around you,
The colors of the walls and the objects in the room that share the space with you.
Gently allow your breath to deepen.
Wiggle softly into your fingers and your toes and gently allow your eyelashes to begin to separate as they do slowly bring in the light.
Let's take three nice long breaths together.
Inhaling in and exhaling out.
Inhaling in and exhaling out.
Inhale in and exhale out.
Spend a moment bringing your awareness back and acknowledge now how you are feeling.
And when you are ready,
You can return to your day feeling refreshed and filled with a deep knowing that you are enough.
Go ahead.
