Let's go ahead and get yourself settled in a comfortable position.
If you're on a chair or a cushion,
Allow your tailbone to root down.
Find a lift in the upper chest and then allow the ears to move back in space just to lengthen the spine.
Relax the shoulders and allow the hands to rest gently on your thighs or in between your legs.
Begin to notice your breathing pattern.
Notice the depth,
The length,
And the feeling of the sensation of the air finding its way in and out through your nose.
And with each inhale,
Feel a little brighter throughout the body,
Feel a little more expansive.
And with each exhale,
Feel your self-rooting,
Feel your being coming to a firm,
Grounded state.
It's not often,
Or it may not be often,
That we set time in our day to meditate or to reflect.
It might be.
But it's even less rare for us to set time in our day to acknowledge ourselves,
To appreciate ourselves.
A lot of our day is spent appreciating others or helping others or acknowledging others.
But we don't take that time often to truly love ourselves for everything that we are.
So continuing to follow that breath,
I'd like you to bring the awareness to the center of your heart.
Maybe even find a little more length across the collarbones and find a little more openness in that heart.
Maybe just taking one moment to acknowledge the heartbeat,
The breath,
The blood that it helps to circulate at every moment.
And then I'd like you to imagine that seated right in front of you,
Exactly as you are,
On the same cushion or the same chair,
If you're on a bed maybe,
Laying next to you.
I'd like to imagine yourself meditating right in front of you.
And we're just going to start to appreciate this version of us that's in front of us.
So you can repeat silently in your head or feel free to repeat out loud if that feels right for you.
Your presence in this world is enough.
I love you for who you are.
I love you unconditionally.
Your light shines brighter than you can see.
You are so loved.
And I'd like you to acknowledge this person,
Yourself,
For something else that might resonate with you.
And just maybe send them that compassion from the heart space.
For all that they've gone through and for all that has helped them get to this place.
And then after you have done that,
I'd like you to imagine that this body,
This person,
You,
This other version of you that you just gave all this love to,
I'd like you to imagine that this version,
This person comes back into your body.
Almost like it kind of morphs into your body.
And as it does,
I invite you to bring one hand to your heart and one hand to your belly.
Bring all of that love that you just gave coming back.
And we're going to repeat these affirmations,
But this time they're going to be self-directed.
My presence in this world is enough.
I love myself for who I am.
I love myself unconditionally.
My light shines brighter than I can see.
I am so loved.
And then whatever other acknowledgement that you want to give to yourself right now could just simply be for taking these 10 minutes to acknowledge yourself.
When it's so easy not to.
When we forget that we are our greatest source of love.
Take a few more breaths.
Maybe you can release your hands back down to your thighs.
Finding a few more moments to acknowledge the love that was shared and brought back,
Given to you by you.
And thank yourself for giving yourself this gift.
Whenever you feel complete,
You can bring the awareness back to your hands on your thighs,
Tailbone on your cushion,
And gently open your eyes and come back to the room.
Namaste.
