I created this meditation to help counteract all of the regular messaging we get.
It makes it difficult to build our self-esteem,
Provide ourselves with self-compassion,
And accept ourselves exactly as we are in this moment.
Find a comfortable position,
Free from distractions for just a few moments.
You can either be lying down with a pillow underneath your head or sitting up straight.
Whatever position you find yourself in,
Check in and ask,
Am I comfortable?
Make any adjustments you need to find a place of stillness.
And now pause whatever mental tape is running in the background and become aware of your breath.
Take a big,
Deep breath in and feel how it expands your rib cage.
Perhaps it reaches into your belly,
And as you exhale,
Feel your body relax.
With every breath in,
You notice expansion.
And with every breath out,
Your body relaxes.
Your legs become heavy from your hips down through your knees and into your ankles.
Your legs are relaxed and heavy.
You continue to breathe in and breathe out.
And with every exhale,
Your body becomes more relaxed.
You notice your arms relaxing and becoming heavier.
Your shoulders drop ever so slightly because of the heaviness of your arms.
Your hands are heavy and limp.
You continue to breathe in and breathe out,
And relaxation washes over your entire body.
The muscles in your neck relax.
Your jaw relaxes.
The muscles around your mouth all let go from holding on to the stress.
The muscles around your eyes relax.
Your eyelids become very heavy,
So heavy that it feels impossible to open them.
You are present.
You are here.
You can mentally let go of any worries or concerns you have in this moment.
For just this moment,
Trust and let them go,
Knowing you can come back to them when you're done.
Your entire life,
The external world has been telling you a lie,
That there is something wrong with you,
That you need fixing,
And that you are not worthy.
This is not true.
Connect with your heart area.
Relax into the knowing that you are enough exactly as you are right now,
Today.
It's okay if you don't believe that just yet.
It is your truth.
You are enough.
You've always been enough.
Your worth is not measured by achievements or appearance,
Your relationships or other external things.
You are worthwhile as a person,
Just as you are.
You are enough.
You are willing to accept yourself.
You are willing to be kind to yourself.
You are willing to take care of your physical and emotional well-being.
Continue to breathe and relax,
And with every out-breath,
Allow what I'm about to share with you to be true.
You can repeat the words in your own mind,
Or silently let them wash over you.
And just as a reminder,
You are safe.
I accept myself just as I am right now.
That doesn't mean I don't have weaknesses or things I might want to change.
It only means that as I am today,
I know I am okay.
I am perfectly all right.
I like myself.
I am able to receive help,
Support,
And love from others.
I am confident in my abilities to figure things out.
I know this to be true because I've already figured out so much in my life.
I have many good qualities.
It's okay to accept myself.
I am not perfect,
And that is okay.
I am a worthwhile person.
I am unique,
And I appreciate my uniqueness.
I learn from my mistakes and forgive myself when I make them.
I deserve to take time for myself,
And so I do.
I am a decent human being.
I accept myself.
I am a human being with flaws,
Just like every other person on this planet.
I am willing to become a better friend to myself.
I deserve to have moments of happiness and joy.
I like the human I am evolving into.
I continue to learn about myself.
I accept myself.
I am worthy,
And I accept myself.
Stay in this moment of relaxation and be willing for the words you just heard to become your truth,
Because they are.
You are capable of making positive changes in your life.
You are capable of learning to accept yourself exactly as you are and to recognize that you are worthy of the life you dream of.
You are enough.
You are worthy.
You are loved.
Even if you resist these words because the messages you've received from the external world tell you otherwise.
You are enough.
You are worthy.
You are loved.
I'll now count down from five to one.
You can choose to drift off to sleep or become fully awake with a willingness to allow these words to be your truth.
Five,
Four,
Three,
Two,
One.
