Stillness And Self-Love

This meditation invites you to settle into stillness by first accepting any jitteriness or restlessness in the mind or body. It guides you through sensory awareness, a gentle body scan, and breathwork—particularly focusing on lengthening the exhale to calm the nervous system. You’re encouraged to release tension, visualize healing light, and place any heavy emotions into a symbolic purple flame in the heart center.

Through mantras like Om Shanti and affirmations of self-love, the meditation cultivates peace, trust, and deep inner connection. It closes with gratitude and a reminder that you are worthy of love and compassion.

Transcript

And oftentimes when we first begin to meditate,

We might feel a little bit jittery,

Maybe either our mind or our bodies.

So if that's you tonight,

Just bringing that whole package of you right here,

Right now,

And accepting that maybe your mind's a little bit jittery or maybe your body's a little bit jittery.

At this point maybe starting to slowing down,

Making yourself really comfortable,

Shifting and moving in any way until you find stillness.

And so that means even if you need to move an article of clothing over or a blanket.

And as we begin,

I first just want you to start to notice the sounds of the room where you're located.

And so even if you're inside your home,

Maybe you can hear a fan spinning.

Maybe perhaps you even hear other people within your home.

Even if you're by a window or outside,

Maybe perhaps you can hear nature outside,

Whether it's birds,

Maybe some water dripping since it just rained.

And as you're listening to those sounds,

Just gently moving from one sound to the next,

Not getting caught up in any of the sounds,

Not even analyzing it,

Just listening to it.

And if one sound really makes you feel happy,

Uplifted,

Settled inside,

Maybe staying with that sound a little bit longer.

And then from this point let's begin to move inward,

Inside our own physical bodies.

So beginning to notice how you're physically feeling.

And the same thing like we did with the sound,

We're not going to analyze it.

We're trying not to get caught up in it.

Just simply say,

My right shoulder feels tight.

And then just leave it right there.

And then by using the mind,

Just begin to gently scan the rest of the internal body.

And oftentimes when we begin scanning,

The areas that call our attention first are usually areas that might feel uncomfortable.

And that's fine if you start there.

But making sure that you give areas within your body that feel open,

Settled,

Just as much attention.

So if you're noticing an area of your body that might be gripping or tight,

Can you find another place in your body that is calm,

Relaxed,

Or settled?

And then from this point,

If you have not done so already,

Let's move on to our breath.

Beginning to gently notice your inhale,

Deciding whether you want to inhale through your nose or your mouth.

Either one works.

And then noticing your exhale.

So when you inhale,

Noticing the parts of your body that begin to expand with the inhale.

So the breath fills the body.

What parts of your body expand,

Open,

Rise?

And as you exhale,

What areas begin to gently fall towards the spine?

As you're breathing in,

Do you know how long your breath is?

So does your breath stop in your chest and then turn to exhale?

Or does it travel all the way down into your belly or your pelvic floor,

And then turn into the exhale?

And if you don't know,

It's not a big deal.

You can even make up a place.

Now beginning to extend the exhale so that it is double the inhale.

So what I want you to do is next time you inhale,

Count the length of your inhale.

And as you exhale,

Double that number that you just used.

So I think usually a good starting point is the number 3 to inhale,

Or 4.

And if you feel like those numbers are a little too high,

You can even go to 2.

So a 2 inhale and then a 4 exhale.

So it might take a couple rounds for you to feel comfortable with the exhale.

You don't want to struggle.

You don't want to try to push out the exhale.

So choosing a number that makes your body feel really comfortable.

And as you continue to count,

Noticing if maybe your mind started to settle a little bit.

Maybe your body even feels a little less jittery.

Finishing up,

2 more rounds.

So 2 more full inhale and exhale rounds.

And then releasing your attention to the breath after you finish your rounds.

Taking your time.

Mentally reciting these words after me.

I am happy and healthy.

I am at peace.

I trust in the wisdom of my body.

I am strong and resilient.

I am proud of who I am.

I radiate light.

I love myself just the way I am.

I am safe and secure.

I release and let go.

I enjoy life.

I trust myself.

I am enough.

I am grateful for who I am.

And after you repeated these words,

Noticing if there was any shifts within the physical body.

Maybe perhaps there was a gentle smile on your face.

Or even your shoulders felt more relaxed.

Noticing any physical shifts or changes that started to happen.

Now I want you to begin to imagine as if there is a beautiful rainbow.

Radiating light above the crown of your head.

The top of your head.

And so this light right here could just sit right above your head.

Or maybe perhaps it's light that connects all the way into a higher source.

So if you believe in that,

Maybe it's coming from there.

Beginning to draw that beautiful radiating light down in through the top of your head.

Knowing this light is filled with complete peace.

With serenity.

With true happiness.

And allowing this light to gently begin to travel down through the forehead.

The eyes.

And as it travels down,

Each of these parts of your body radiate with this light.

But also feel a little bit more relaxed and calm.

The light traveling down through your jaw.

Your throat.

Your throat.

This calm,

Peaceful light travels through your shoulders.

Through the upper portion of your back and your chest.

Radiating down both of your arms.

Into the lower arms.

All the way into the fingertips.

This light travels down through the rest of the torso.

Through the mid-back.

Down into the belly.

Down the hips.

Feeling this peace.

This beautiful,

Calming light traveling down.

The thighs.

Down into the lower legs.

And all the way down into your feet.

And trusting that this light is healing any worry or doubt or fear.

Even anger.

And specifically now bringing your attention into that heart center.

Feeling this space within your heart center.

Knowing that this light is radiating this entire area.

And then beginning to imagine as if there is a purple flame within your heart center.

So it's just like a flame from a candle or even a bonfire.

But it's just the color purple.

And with this flame shining bright.

Placing in anything that is not serving you inside that light.

Inside that flame.

So if right now specifically you're feeling really anxious.

You can even imagine like you're placing the word anxious inside the flame.

The same thing could be said for fear.

Disappointment.

Sadness.

Anger.

Acknowledging that maybe your heart is feeling this right now.

And just placing it inside that flame.

And this doesn't mean that this area is going to completely get rid of those negative feelings.

Maybe perhaps we need to work a little bit with them.

Allowing the entire body to shine that light that had traveled down from the top of your head.

Feeling the entire body radiating.

Gently beginning to now notice your breathing once again.

And allowing this mantra to tie to your inhale and exhale.

So the next time you inhale.

Reciting the phrase,

The mantra.

Om Shanti.

And the same words as you exhale.

Om Shanti.

The word Shanti means peace.

Allowing yourself to continue for a couple more moments.

Inhaling.

Om Shanti.

And exhaling.

Om Shanti.

It is very common for our minds to wander.

And if yours has,

Just noticing that it did.

And redirecting your attention back into your inhale.

Om Shanti.

And your exhale.

Om Shanti.

Completing two more full rounds.

Releasing the attention to the breath after you have finished.

And noticing how your physical body feels.

Noticing how your heart feels.

Scanning.

Noticing how your jaw is feeling.

Your shoulders.

Noticing how that heart chakra area,

The center of your chest feels.

Your belly.

Even your legs.

Noticing if maybe there's any shifts from when we first began.

And bringing your attention back into that heart center one more time.

And with your attention in this area,

I want you to set an affirmation for yourself surrounding the idea of self-love.

So you could use one of the ones that I had already said.

Some of the examples are,

I am enough.

I am happy and healthy.

I am safe and secure.

I love myself just the way I am.

So choosing anything that you can think of that resonates with you.

Maybe one of those or maybe a different one.

And as we finish up,

Let's hold our awareness with our breath to that affirmation.

So if it's a short one like I am enough,

Maybe you will inhale the entire I am enough.

And then exhale I am enough.

Or if it's a longer one,

Maybe you're just going to inhale I am safe.

And then you exhale I am secure.

And as you're saying it,

Feel it.

Maybe when you say it,

Your shoulders drop slightly,

Your jaw relaxes.

Maybe your chest even rises up a bit with pride.

Noticing the effects of this affirmation as you say it.

Say it three more times and really know that it's happening.

Really believe it.

And after you finish those three rounds,

Tuck in that affirmation in your heart space.

And so at any point after we leave this class,

If you need to tap into it again,

You can carry it with you and maybe bring it back to your attention if you're needing it.

Noticing the sounds around you one more time.

And then as you keep your eyes closed,

You can either place your hands into prayer position in front of your heart center.

Or if you're lying down,

Maybe you just want to stack one hand on top of the other.

That might be easier.

So either one,

Just bring those hands around that heart area that we've been working with.

And then with your attention to that heart space,

I want you to send yourself a love message,

A message of gratitude.

Maybe even you want to say that affirmation one more time to yourself and really feel it.

You yourself,

As much as anybody in the entire universe,

Deserve your love and affection.

Buddha.

I am deeply grateful for each of you joining me this evening.

Namaste.