Hello,
I'm Diana,
I want to welcome you to this self-worth meditation.
You are already enough.
I'd like to invite you to find a quiet spot where you can be undisturbed for a little while,
Somewhere where you can sit your phone or your device down and pop some earphones in and get comfortable.
You might like to sit with your back supported and your feet flat on the floor,
Or maybe you'd rather put your feet up.
Go with whatever feels right for you.
If you'd rather lie down,
That's totally fine too,
Just try to choose a place where you don't usually sleep,
So that it's easier to stay awake throughout.
Make sure that you're warm enough,
So maybe grab a cozy blanket if you need one.
And then,
Just let yourself settle in and allow my voice to gently guide you.
And now I'd like to invite you to close your eyes softly when you feel ready,
And start to begin to pop into this present moment.
Notice how your body feels.
Become aware of any thoughts floating around,
And gently bring your attention to your breath.
There's no need to change anything.
Just notice your breathing.
Feel the cool air coming in through your nose as you breathe in,
Warm air leaving you as you breathe out.
There's no need to change it,
Just observe.
Feel the rise and fall of your belly,
The soft rhythm of life moving through you.
With each exhale,
Let tension melt away from your jaw and your shoulder,
From your chest and your hips.
Allow yourself to relax and soften.
Let your breath be an anchor,
Bringing you back to the present moment.
And now,
Let's gently scan your body,
Starting from the crown of your head.
You might silently say to yourself as you scan,
This is my body.
Notice your forehead and your shoulders,
And then pause at your heart.
Just feel what's here,
Tune into your heart and see what it has to say to you.
And then we move to the belly,
And your hips,
Down to your legs,
And then all the way down to the soles of your feet.
Place a hand over your heart,
And maybe another one on your belly.
Feel the warmth of your own touch.
Notice how naturally comforting this feeling is.
Breathe into your heart space.
Inhale and imagine drawing in gentleness,
And exhale and imagine releasing self-judgement.
Let the following words ripple through your body like soft waves on a calm shore,
While you repeat them,
Silently or out loud,
After me for five times.
I am enough exactly as I am.
I am learning to love and accept myself.
I am enough exactly as I am.
I am learning to love and accept myself.
I am worthy.
I am enough exactly as I am.
I am learning to love and accept myself.
I am enough exactly as I am.
I am learning to love and accept myself.
I am enough exactly as I am.
I am learning to love and accept myself.
And now I'd like to invite you to imagine holding a piece of paper in your hands.
On it are all the old beliefs that you've carried about not being good enough.
Perhaps they were handed down by others,
Parents,
Society or experiences.
Gently acknowledge them.
I see you.
You try to protect me,
But I no longer need you.
In your mind's eye,
Fold this piece of paper and place it into a gentle fire.
And then watch it burn,
Slowly and peacefully,
Letting go of what no longer serves you.
As the fire crackles and fades,
Feel the space that you've just created inside yourself.
The spaciousness where your true self-worth can take root.
Now imagine planting seeds in rich,
Nourishing soil,
The soil of your being.
With each breath,
Plant a new truth.
I matter.
My voice is important.
I am lovable and valuable simply because I exist.
I trust myself.
Repeat any of these that resonate with you for about two minutes.
Let them settle like roots growing strong and steady.
I will let you know when one minute has passed and when we are at the two-minute mark.
It has been one minute.
And it has been two minutes.
And now I'd like to invite you to picture yourself in a warm,
Golden light,
Surrounded by safety,
Peace and love.
This light is your essence,
Your worth,
Your wholeness.
It's always been with you.
See yourself standing tall in this light.
Your shoulders relaxed.
Your heart open.
Your eyes soft.
Notice how this version of you moves,
Speaks and chooses.
Notice how you honour your needs.
Notice how you speak with kindness to yourself.
Notice how you feel worthy of joy,
Love,
Rest,
Nourishment and pleasure.
Take a few moments to simply be in this image.
Let it settle into your memory.
And when you feel ready,
Start to gently come back to the here and now.
Back into your body.
Back into the room.
And back into your awareness.
Take up your space again in the world around you.
This moment is yours.
As you return to the present moment,
Allow yourself to say yes to the lovely feelings that are still with you.
That sense of peace,
Joy and calm.
Let them stay with you and grow as you go through the rest of your day.
And remember,
You can choose to keep feeling this way.
Take a deep breath in and gently let it go when you're ready.
With your eyes still closed,
Notice what you can hear around you.
Notice how your body feels.
Notice the surface beneath you.
Notice where your feet are resting.
And notice the feeling of your clothes against your skin.
Start to move a little.
Maybe move your fingers a bit.
Wiggle your toes a bit.
Grow your shoulders.
And gently move your head from side to side.
Let yourself slowly become more and more present.
Welcome these calm,
Joyful and comfortable feelings to stay with you.
Today and beyond.
Now take one more deep breath.
And let it go when you feel ready.
And when the moment feels right,
Gently open your eyes.
Take a bit of time before moving.
Stay seated for a moment and look around the room.
Notice a few things near you.
And then,
When you're ready,
You can get up and carry on with your day.
Bringing the goodness that you've just experienced with you.
Letting it stay with you throughout.
Thank you so much for joining me today and I wish you a lovely rest of your day.
