Begin this meditation by finding a comfortable seat,
Laying down or sitting down in a way that feels supportive and restorative to you.
And first,
Just find your breath.
Find your breath in your body.
Notice the breath as it makes contact with the nose and notice the breath as it brushes through the throat.
And feel the chest move up and down with the breath.
And you might even place a hand or two on your heart so you can really feel the heart,
Feel the chest,
And place all your awareness on that space between the palm of the hand and the chest.
Feel that gentle rocking up and down,
Your rhythm,
Your breath,
Your energy.
And as an act of self-kindness,
Say for yourself,
I accept myself just as I am.
I accept my story just as it is.
I will be totally honest with myself as to everything I feel,
Everything that happened to me.
It is all a part of me,
And it is welcome.
Every experience I've ever had,
It is all a part of my life.
It is all there to open my heart.
Every experience I've ever had is welcome.
I set the intention to be kind to myself now,
And to be kind to every past version of myself,
To be kind to that version of me that was three years old with all the emotions that were there,
To be kind to the version of me that was six years old and all the emotions there.
I set the intention to be kind to the version of me that was 12 and 15,
20 and 25.
Me at every single age is welcome in my heart.
Every emotion I felt,
Whether it was joy or severe fear,
Whether it was happiness or extreme inner pain,
I can let every emotion flow through me and turn into strength.
I know that as long as I have compassion,
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 makes me comfortable and what makes me uncomfortable,
What I like and what I don't like.
Now as an adult,
I get to decide what is part of my life.
I have full autonomy to pick my path,
And I give this heart,
This heart that's beating under my hand,
I give this heart permission to feel fully.
I give this heart permission to be myself,
And to choose a path that's my path and change the path if I need to.
I accept my moods,
My states,
My uniqueness.
I accept my emotional experience.
I accept all 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 where and as it needs to be in this moment.
Even as I grow and change and set 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.
I am kind to myself now in this moment,
And I set the intention to be kind to myself always.
Everything that happened to me is part of my story,
My strength.
Everything that's ever happened to me is a necessary and important part of the journey of my soul.
Sending the wish to myself,
Wishing for yourself,
May I be happy.
May I feel the support of the entire universe behind me.
May I live life in a way that is fully authentic to me,
And may I not strive for protection.
May I not need protection.
May I know that every human being makes a thousand mistakes,
And I can make a thousand more and still be just as kind to myself.
There is no need to be perfect,
Or to be intelligent,
Or to be different than I am.
There's no need to be more efficient,
More productive,
More smart,
More anything.
I give myself unconditional compassion just as I am.
I like my mind just as it is,
And I acknowledge that it is an amazing mind with so much intelligence that has kept me safe for so long.
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 towards all that it's been through.
To my mind,
I offer honesty,
Clarity,
Seeing reality just as it is,
And I set the intention to enjoy my body,
To enjoy my personality,
To enjoy my unique beauty,
And to enjoy this life no matter what it throws at me.
No matter what happens,
I will grow from it,
And no matter what happens,
I welcome myself just as I am.
No matter what happens,
I welcome life just as it is.
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.
I am certainly not here to give myself judgments or to add to my suffering.
I am here to see infinite value in myself.
I am here to see infinite value in my life as it is.
Acknowledging that my life is as it needs to be,
And from this time on earth,
I'm learning so much.
I'm growing so much.
There are so many people my heart is open 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 that warmth,
That acceptance,
That forgiveness,
And saying for yourself,
May I be happy and find joy.
May I be healthy and strong.
May I find ease and peace in each moment.
Every moment,
May I welcome myself as I am in this moment.
May I know my strength.
May I value myself deeply.
May I always give myself support,
And may I spread this peace to those around me.
This heart is large enough for myself and for all other beings.
And now just visualize a warm golden light at the center of your heart.
This powerful golden light that can bring tranquility and joy and ease and lightness and depth to all things.
Imagine this light at the center of your heart,
And now imagine this warmth,
The warmth of your compassion.
Spread.
Let this warmth be all around your body.
Seeing your body fill with a warm golden light.
See this golden light at your fingertips,
At your wrists,
At your elbows.
See this golden light in your shoulders.
Shine even more brightly in your chest.
See this golden light at your throat.
Spread through the neck and throat and your face.
Feel that you have this warm glow.
The warm glow of release.
The warm glow of self-compassion.
See this loving golden light at your stomach and in your pelvis and in your thighs.
See it at your feet,
And now visualize this warm healing golden light all around your body.
And it's bringing softness.
It's bringing ease.
It's connecting you to your heart and your heart to your body.
Feel this peacefulness of being pure light.
That is where you came from.
Pure light.
Softening into it and setting the intention to be kind to yourself no matter what.
To be there for yourself no matter what happens.
To sense your wisdom,
Your beauty,
Your strength.
To move toward your joy.
To open up to the world with love.
The more joy you feel,
The more any pain leaves your body.
And softening your body now.
Softening your forehead even more.
Softening your jaw.
Softening the skin on the face.
Softening your chin,
Your neck,
Your throat,
Your collarbones.
Softening your shoulders.
No need to carry any weight there.
Softening the hand that is touching your heart.
Softening your arms and your belly and your legs and your feet.
Softening the skin on your body.
Softening the front part of your body and softening the whole back part of your body.
As the body sinks in more,
As the body becomes more heavy,
You can be more light and set the intention for your own joy and your enjoyment.
Set the intention to welcome every moment,
Every emotion,
Everything you feel with full authenticity.
And set the intention to be a loving presence for those around you.
There's no need to try to earn anything or create anything.
Sharing your loving energy with other people.
Sharing your loving presence.
Sharing the warmth in your heart by offering acceptance,
By offering compassion.
And now,
Thank yourself.
Thanking yourself for having done this deep meditation of healing,
Self-compassion,
Self-acceptance,
And seeing your own value.
Moving on with your day and seeing value in yourself.
Making the world a more joyful place for yourself.
Taking the peace you've created,
Sharing it with others.
Letting the words,
Letting the images sink in as you stay with stillness just a moment longer.
Relishing this experience of connection to yourself.
Knowing that no one can take that away from you.
It is yours eternally.
Now take a deep breath in through the nose.
Take a deep breath out through the mouth.
As you feel ready,
Opening your eyes,
Continuing with your day.
