So,
Begin first by finding your comfortable seats and go ahead and exhale very deeply.
Exhale fully.
During the holidays,
There's always a lot going on,
So give yourself a nice exhale at your own pace.
And then we'll take a breath together.
We'll take a 4,
7,
8 breath together.
Inhaling for 1,
2,
3,
4,
Hold,
2,
3,
4,
7.
Exhale out through the mouth for 2,
3,
4,
5,
6,
7,
8.
Two more times.
Inhaling for 1,
2,
3,
4,
Hold,
2,
3,
4,
7.
Exhale out through the mouth for 2,
3,
4,
5.
Last deep breath in this way,
Inhaling for 1,
2,
3,
4,
Hold,
2,
3,
4,
7.
Exhaling out through the mouth for 2,
3,
4,
5,
6,
7.
With your eyes closed,
Tune into yourself.
Tune into how much energy or how little energy there is in your body right now.
Tune into how your body feels,
How you feel,
And start to make contact with the breath in whatever way feels most natural.
You can label the breath with the words inhale,
Exhale.
You can put a hand on the chest and just feel the hand move up and down with the breath.
You can put a hand on your belly,
Stay with the breath for a few moments,
Enjoying just feeling your breath,
Nothing to do right now,
Entering your rhythm,
Your breath more fully,
Becoming more and more interested in the feeling,
The rhythm,
The sensation of your breath.
As if time didn't exist,
Just stay with the breath.
And now put a hand on your heart if it's not there already and send the wish from your deepest core,
May this heart be well.
May I take care of this heart.
This heart wants to be happy,
May I be happy.
And keeping your hand there as an act of self kindness,
Say for yourself,
I accept myself just as I am.
I accept every wish.
I accept every emotion.
I accept my story just as it is.
I will be totally honest with myself as to everything I feel,
As to everything that has happened to me.
It is all a part of me and it is welcome.
Feeling your heart and say,
Every experience I've ever had,
It is all a part of my life.
It is all there for me to open my heart to.
I open my heart to my every wish,
To my every intention,
Setting the intention with the full heart and understanding that anything that has to do with my joy,
Meaning,
Purpose,
Connection,
Authenticity,
It matters and just letting that sink in.
Everything having to do with my purpose,
My meaning,
My joy,
It matters.
Everything having to do with my purpose,
My meaning,
My authenticity,
My joy,
It is worth me focusing on it.
It is worth my time.
It is worth my energy.
I set the intention to be kind to myself now and to be kind to every future version of myself and every past version of myself.
I'll be kind to the version of me whose intentions come true and whose intentions don't come true as quickly as I'd like and to everything in between.
I set the intention to be kind to the version of me that was five and that was 12 years old and 15 years old and 22 years old and 25 years old.
And I set the intention to be kind to the version of myself that's 100 and to the version of myself that's eternal and goes from life to life.
Me at every single age,
At every period is welcome in my heart.
Every emotion I've ever felt,
I can let it flow through me and turn it into strength.
I know that as long as I have compassion for myself,
I have nothing to be afraid of.
I will listen to myself and I will follow what I love in this life.
I will listen to myself and I will observe what opens me up and what closes me down.
What relaxes my body and what causes tension.
What creates space,
Those are my real intentions,
And what constricts space.
I care about myself,
So I will observe what I like and what I don't like.
What is mine and what is not mine.
What resonates and what does not.
Now as an adult,
I'm the only one who fully gets to decide what is part of my life.
As an adult,
I have full autonomy to pick my path and who is on that path with me.
And this heart that is now beating under my hand,
I give this heart full permission to feel fully and to wish bravely and generously.
I give this heart full permission to be myself and to choose a path that is my path and to change and adjust that path as I need to.
I accept my wishes,
My moods,
My states,
My uniqueness.
I accept my full emotional experience.
I accept my desires.
I accept my complexity.
And I accept my tremendous strength.
I know that my body is as it needs to be in this moment and my mind is as it needs to be in this moment.
I also acknowledge that my heart is right where it needs to be and as it needs to be in this moment.
And as I grow and change and set new intentions,
I give myself unconditional support.
I am unconditionally on my own side.
There is nothing in me that I need to criticize.
There is nothing in me that I need to blame or explain myself for.
I am simply kind to myself now,
Kind to myself in this moment.
And I set the intention that my kindness to myself grows.
I set the intention to be kind to myself always.
And I welcome everything that's ever happened to me.
It is all part of my strength and my story.
And it's all part of the journey of my soul.
So sending the wish to yourself,
Wish for yourself,
May I be happy.
May I be happy.
May I feel the support of the entire universe behind me.
May I live life in a way that is wholly authentic to me.
And may I not strive for perfection.
May I not need the bucket list for perfection.
Let me set those aside.
May I strive for happiness.
May I know that every human being makes a thousand mistakes.
And I can and will make a thousand more.
And I can still be happy and kind to myself.
There is no need to be perfect or perfectly intelligent or different than I am in any way.
There's no need to be more efficient,
More productive,
More anything.
I am just a human being moving toward happiness.
I am just a human being connecting to what makes my heart and my being sing.
And that is sacred in and of itself.
I give myself unconditional compassion just as I am.
I move toward my wishes.
I move toward my intentions.
I acknowledge my heart as it is.
I honor my body just as it is.
And to my body,
I offer compassion.
To my heart,
I offer warmth and reverence toward all that it's been through.
To my mind,
I offer honesty,
Clarity,
Seeing reality as it is,
Relaxing your forehead,
Relaxing your jaw,
Relaxing the skin on your face,
Relaxing your chest,
Relaxing your shoulders,
Relaxing your arms and your legs and your hips.
Set the intention to enjoy your body,
Enjoy your personality,
To enjoy the age you are in,
To enjoy your unique beauty,
And to enjoy life.
I set the intention to be true to myself always and to be true to the period,
To the season I am experiencing.
No matter what happens,
I will grow from it.
No matter what happens,
I welcome myself just as I am.
No matter what happens,
I welcome life just as it is.
No matter what comes to pass or doesn't come to pass,
What happens or what doesn't happen,
I welcome life just as it is.
And I find joy in it.
Letting those words sink in,
Feeling the strength and the release of those words,
And acknowledging that I am certainly not here to judge myself or give myself a hard time or blame myself.
I am certainly not here on this earth to add to my suffering or anyone else's suffering.
I am here to see the infinite value in life,
To see the infinite value of life,
And to set intentions for the future.
And acknowledging that from this time on earth,
I'm learning so much.
I'm growing and feeling so much.
There are so many people my heart has opened to.
And I have so much gratitude for being alive and for the infinite qualities of life.
Sending gratitude to yourself for being as you are,
Offering yourself warmth,
Acceptance,
Forgiveness,
And wish for yourself.
May I be happy and find joy.
May I be healthy and strong and feel well-being.
May I find ease and peace and create peace around me.
May I welcome myself as I am in this moment,
Know my strength,
Value myself deeply,
And give myself and all of life true support.
And through every moment,
May I meet it from my core with my full authenticity.
And now say thank you to yourself for being open to this meditation practice and saying thank you to all those who did this practice with you.
And take a deep breath in through the nose.
Take a deep breath out through the mouth.
And as you feel ready,
Opening your eyes and coming back.
Hey,
It's Elizabeth.
We're starting an eight-week cycle on meditations on self-value and self-worth.
Very deep self-compassion meditations starting January 10th.
You are welcome to join.
It's one practice and teaching per week for eight weeks.
And if you join later,
You'll get all the recordings from previous weeks.
The details are below.
Thanks for listening,
And I hope you keep meditating and appreciating how worthy of happiness you truly are just the way you are.
See you soon.
