Heart-Centered Self-Acceptance Practice

All are welcome here to rest and restore your body, mind, and heart with this deeply relaxing self-acceptance meditation. Connect to your heart through breath and reflection prompts and expect to leave with an increased sense of self-acceptance and a regulated nervous system.

Transcript

Today's practice is an invitation to deepen your self-acceptance and ground it into your heart.

To see yourself fully,

Exactly where you're at,

And to have unconditional love for this present,

True version of you.

Go ahead and settle into your meditation position.

Whether you're sitting,

Lying down,

Propping yourself up against a chair or a wall,

Maybe using a blanket,

Do whatever feels most comfortable for you.

And as you get settled,

Just a reminder that this time is for you,

To connect with you.

Gently allow your eyes to close or bring them to a soft gaze,

Giving yourself a moment to land and to be with what's here.

Slowly becoming aware of your breath,

Not trying to change it,

Just noticing.

Inhale and outhale through your nostrils,

Cooler going in,

Warmer coming out.

Notice where you feel the breath,

Maybe in your belly rising and falling,

Or your chest.

Starting to notice if you can feel your heartbeat,

Reminding you that you're a living being.

In a body that sustains and nourishes itself.

Let's take a slow,

Deep breath here,

Inhaling,

Filling your lower belly,

Upper belly and chest with air,

Holding at the top.

And with an audible exhale,

Let it all go.

Another deep breath here,

Inhaling,

Filling all the way up from your lower belly,

Upper belly to your chest and holding.

Another deep breath here,

Inhaling,

Filling all the way up from your lower belly,

Upper belly to your chest and holding.

And letting it go out your mouth.

One more deep breath here,

Inhaling,

Filling all the way up from your lower belly,

Upper belly to your chest and holding.

Pausing at the top.

And letting it all go,

Releasing any tension in your body or your mind.

Remembering that you are safe here.

It is safe to let go of whatever you want to release.

Allow your breath to return to its natural rhythm.

And allow your external awareness to fall away,

Going inwards.

If you'd like,

You can go ahead and place a hand or both hands on your heart.

Connecting to this space,

The sacred space inside of you.

How is your heart?

How does it feel when you hear this question?

How is your heart?

How is it feeling?

Is there anything it needs?

Is there anything it's asking of you?

Any thoughts,

Responses,

Or feelings that come up are always welcome here.

Even a lack of a response is welcome here.

All of you is welcome here.

Take a moment to feel into that last statement.

All of you is welcome here.

Maybe there are parts of you that feel resistance.

That's okay.

Maybe there are parts that feel like they melt into that statement,

Like a warm hug.

Maybe there are parts that feel like they're being held back.

Like a warm hug.

Maybe it's still integrating,

And that's okay too.

All of these parts are so welcome here.

Your walls are welcome here.

Your resistance is welcome here.

Your guilt is welcome here.

Your shame is welcome here.

Anything your heart is feeling is welcome here.

Any possible emotion,

Thought,

Sensation,

That you feel as a human being is valid,

Worthy of being seen,

And welcome.

Are there parts of you that feel resistance to this statement?

Can you breathe a little deeper,

And allow yourself to believe it just 1% more?

This is a space of unconditional love,

Radical acceptance.

This space where nothing is expected of you.

This space where nothing is expected of you.

This space where nothing is expected of you.

This space where nothing is expected of you.

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