Welcome and thank you for being here.
I am Martin and with this meditation I would like to invite you on a little journey to self-love.
But first find a quiet place where you can be for yourself and take a moment to make yourself comfortable in this place.
Take a sitting or lying position in which you can be completely comfortable and relaxed but also in a certain alertness.
And whenever you feel ready just close your eyes.
Take a deep breath and as you breathe out let yourself fall inward and completely arrive in yourself.
Let yourself arrive in your body and perceive your body in its wholeness for a moment,
Its shape and posture.
And become aware of how your body rests in this moment,
How it is completely present in this moment.
And also feel the contact between your body and the ground.
And feel how you are completely held and carried.
Be fully present in your body.
Then move your attention over your skin and become aware of its continuity.
Feel how your skin covers your whole body and how it forms a natural border between the outer and your inner space.
And then turn your attention to your inner space and with each gentle exhale allow yourself to let go a little more and sink a little deeper into your inner space.
And allow yourself a sense of arrival,
A sense of coming home.
Become fully aware of your inner space.
You are now in a place that only belongs to you,
A place that can only reveal itself to you.
Only you can know and feel this place.
And in the midst of this space lives your heart,
A shining and pulsating heart that also carries a deep secret.
If you like,
Feel free to place one hand or both hands on the area around your heart and allow yourself to completely connect with your heart.
For a few times gently breathe into your heart and out of your heart again.
And see how your heart feels in this moment.
Maybe your heart feels very wide and open or maybe it feels rather closed and tight.
Maybe there is a great vulnerability but maybe also a great power and strength.
What do you feel in your heart right now?
And whatever you feel,
Just let it be there.
There is nothing you have to do with these sensations.
Just accept every feeling lovingly.
Be simply present in your heart,
Completely connected to your heart.
And this heart has a great power.
It has the ability to love,
To love unconditionally.
Just look into your heart for a moment and see what you can find.
Maybe there are people in your heart,
People you love,
People from your family,
Friends,
Acquaintances and maybe other things that you have taken into your heart.
Give yourself a moment to feel who and what is touched by your love.
Who and what is inside that infinite space of your heart.
And then see if you have also included yourself in your heart,
If there is also love for yourself.
See if your heart is open for everything that is part of you.
See if you are completely welcome in your heart.
Or do you feel that your heart is sometimes closed for yourself?
Are some parts of yourself maybe not welcome at times?
Maybe you find it easy to love others.
Maybe you are always there for others.
You give,
Accept and forgive.
But maybe you also know the feeling that you are hardly as strict and critical with anyone else as you are with yourself.
Maybe you often don't treat yourself with love or even reject yourself more than anyone else.
In which aspects are you very critical with yourself and maybe not very loving or caring?
In which aspects do you not follow your own needs or desires?
In which aspects do you constantly believe that you have to be different or better,
That you have to do more or try harder?
Maybe you have already often closed your heart to yourself.
But how does it feel when you close your heart to yourself?
How does it feel when you say no to yourself?
Maybe you feel how much energy it takes,
How much effort it takes.
But maybe you also feel pain when you disconnect from yourself,
When you do not follow your own truth.
But don't judge anything.
Just observe how it is.
And maybe you also find a longing in your heart,
A longing for your own self.
There is a love in your heart that also wants to include yourself completely,
Just as you are with everything that is part of you.
Every facet of your being wants to be accepted.
Every part of you wants to be loved,
Wants to be deep in your heart.
And maybe you find in yourself an intention to follow the voice of your heart.
But only you can give yourself permission.
Only you can allow your heart to open so that love for yourself can flow again.
And so say to yourself the following words.
Love is enough,
I want to say yes to myself.
I am ready to open my heart.
I want to love myself just as I am.
And feel the resonance of these words in your heart.
So allow your heart to soften and to open.
Deepen your breath a little and breathe fully into your heart.
With each inhale allow your heart to become a little wider and with each exhale allow self-love to flow through your entire body.
Open your heart with each breath and with each exhale let an unconditional yes flow through your whole body into every cell of your body.
Let love flow into every cell of your body.
Everything that is part of you has a place in your heart.
Let your heart awaken to yourself,
Even though it may be just a little,
But even a little can already be a big step.
Breathe into your heart and let your heart soften with each breath,
Totally in love for yourself.
And then notice how this opening feels like in your heart.
Maybe you feel a lightness,
Maybe a joy or a power.
Maybe you notice how saying yes brings you back into contact with yourself and with life.
Maybe there is peace coming into your heart,
But maybe there is also a pain,
A sadness.
Maybe because your heart was so often closed to yourself.
But whatever you feel,
Just let it be there.
Accept every feeling lovingly.
Accept yourself lovingly.
And imagine a light shining in your heart.
Like a lighthouse,
This light shows you the way to your heart,
A heart that knows to love and accept you,
Just as you are with everything that is part of you.
This is the secret of your heart.
A deep love for yourself,
For other people and for everything that exists.
Stay connected to your heart and the light that is shining inside,
A light that fills your entire body with love.
Take a deep breath and take all the love into your heart.
Thank yourself for this moment,
This moment of self-love.
Stay in love with yourself and give yourself an inner smile.
And whenever you are ready,
Allow yourself to slowly come back.
Take another deep breath and slowly open your eyes again.
