Welcome to this guided meditation from Luminous Leanings to help you lean into the light.
Today we are going to focus on sending ourselves compassion when we are in a shame spiral or trance of unworthiness.
Come to a comfortable seat with your spine upright or lie down and allow yourself to relax.
Close your eyes.
Take a deep breath in through the nose filling the lungs completely.
Hold the breath at the top and sigh it out.
Let's do that two more times.
In through the nose.
Hold and sigh it out.
One more time.
In through the nose.
Hold,
Hold,
Hold and sigh it out.
Continue to breathe normally.
Now fully arrive in your body recognizing and releasing any places of discomfort allowing your thoughts to be just as they are.
With your palms facing up begin to feel the energy of your hands from the inside out.
Connect with your life force energy.
Perhaps you feel a buzzing sensation around each of your fingers or in the palms.
Now give yourself permission to feel good,
Relaxed and cared for in this moment.
Recognize your intention to care for yourself is what has led you here today.
Your ability to care for yourself is proof that you have goodness within you as well as beauty and light.
Now place your hands on your belly on either side of your belly button.
Breathe out any excess stale air so your lungs are completely empty.
Then we will breathe in through the nose filling your belly to be as full as possible so that your hands extend out through the mouth slowly breathe it out.
Again in through the nose filling your belly to be as full as possible.
Out through the mouth.
In through the nose extending your belly to be as full as possible.
And out.
Keeping your hands on your belly reflect on how we have been socialized to suck our stomachs in and to feel so much shame around this part of our body.
To control our body to discipline our body to make sure that the belly seems smaller than it really is which is limiting to the breath.
Put love through your hands into your belly for all it does for you.
Your belly nourishes you.
It helps you know when you need food.
It is always there for you.
Let it extend as far as it wants to without holding it in or controlling it.
Really relax the muscles around the belly and thank it for all it has done for you.
Now bring your hands to your heart and let them rest there filling the heart with gratitude and love for yourself.
And for this moment you have carved out.
Take a deep breath in and imagine you are filling your heart with air as though it were a lung.
And out the heart contracts.
And every time you breathe in the heart is a glowing bag of light that fills and contracts.
Breathing into your heart and the space around your heart feel it open like a flower of light radiating love from the front of your chest to the back to both sides out from the core.
Your love extends to fill the room,
To fill your home,
To fill your city,
Your state,
Your country,
To fill the entire world so it is bathed in the light of your heart's love.
You are a good person.
Feel the warm sensation and know that there are thousands of people around the world meditating with you in this moment.
You can say to yourself out loud or in your mind,
I am worthy of love.
I deserve love.
I am worthy of giving love.
I am worthy of receiving love.
I am an instrument of love.
I am love.
Again we say to ourselves,
I am worthy of love.
I deserve love.
I am worthy of giving love.
And I am worthy of receiving love.
I am an instrument of love.
I am love.
Now allow that warm light to fill your entire body so you are fully aware and present in your body.
Thank your body for all it does for you from the tips of your feet that help you walk upon the earth and move from place to place.
To your hands and fingers that allow you to connect with the world around you,
Giving love to others.
To your head that contains your brain which controls all of your functions and emotions.
To every part of this beautiful,
Perfect body.
You can repeat after me either out loud or in your mind.
I deserve to feel good in my body.
It is not my fault that I have discomfort.
It is okay that I am not always full of energy.
My body is perfect just as it is.
I am a higher being of love and light.
I deserve to feel good.
One more time,
We will repeat these phrases.
I deserve to feel good in my body.
It is not my fault that I have discomfort.
It is okay that I am not always full of energy.
My body is perfect just as it is.
I am a higher being of love and light.
I deserve to feel good.
Take a deep breath in and out.
If you have been lying down,
You can slowly rise up to a seated position.
And if you feel comfortable,
You can wrap your arms around your body in a warm embrace.
Thank yourself for the love you are learning to give it,
Even when it feels awkward or new.
Thank you for joining me.
Until next time,
Please take gentle self-care.
Namaste.
Namaste.
