Welcome to this short guided meditation for harnessing more self-love.
Before we start,
I invite you to make yourself as comfortable as possible.
You can lie on your back,
Maybe with a bolster or a cushion under the knees,
Or sit up comfortably,
Feeling free to sit against a wall or in a chair.
Making any final little movements or adjustments that you need,
Maybe a little roll off the shoulders or shuffle through the sit bones,
And then beginning to settle into some stillness.
Once you are settled,
You can close your eyes or soften the gaze and then begin to watch the natural rhythm of your breath,
Allowing it to be effortless and flowing.
No need to try change or control it here.
Maybe noticing if you're naturally breathing through the mouth or through the nose,
Starting to notice the depth of the breath,
The length of each breath.
Observing any sensations,
Maybe a cooling air on the tip of the nose or on the lips as you breathe in.
And as you exhale,
Maybe the air feels that little bit warmer.
Just continue to watch this natural breath,
Allowing your body to breathe for you,
Knowing that your body is caring for you with each breath.
And as you breathe here,
Take a moment to notice how you're feeling today.
Become aware of any emotions,
Thoughts or sensations.
Aware if you're holding tension in the body.
Do you feel closed off or shut down emotionally?
Where is your mind?
Is it wondering or is it at home within the breath?
What are you telling yourself right now?
Is it kind?
Are you showing yourself the love,
The compassion that you deserve today?
And allowing yourself to become aware of any of these feelings and sensations.
Then place both hands over your heart center and continue to breathe.
Ask yourself,
How does it feel to place my hands over this tender area?
This place where you experience love for yourself and for others.
And see if you can let your breath become a little bit smoother,
More effortless.
Feel the flow of air moving into the lungs and then back out into the world.
Feeling the gentle rise of the hands at the heart as you breathe in.
With each exhale,
Begin to imagine you are releasing any of those negative thoughts.
Anything that may be lingering in the mind that isn't serving you.
And continue to focus on this breath.
Maybe starting to imagine a warm light surrounding you.
Almost covering you like a blanket.
This light is a symbol of your love,
Of your compassion and it is here to protect and support you.
Take a few more deep breaths and allow this light to grow brighter and brighter with each inhale.
When you inhale,
Begin to tell yourself,
I am worthy.
And on your exhale,
Repeat,
I am enough.
Inhaling,
I am worthy.
Exhale,
I am enough.
Take a few moments to breathe and recite this affirmation internally.
Watching this warm light grow bigger and bigger.
And stay here for a few more breaths.
Feeling the love and the kindness expand within you.
Notice how you feel as you say these words to yourself.
Notice any sensations.
And if your mind begins to wonder,
Know that that is okay.
It's the nature of the mind to wonder.
But simply bring your awareness back to the breath,
Back to these affirmations.
Inhaling,
I am worthy.
Exhale,
I am enough.
Let this love warm you from your heart center and surround you.
Let your love and your compassion shine.
Breathe here knowing that this love is available for you.
That you can come back into this place of love and compassion whenever you need it.
When you're ready,
Take a few more deep breaths and softly begin to blink the eyes open.
You can sit for a few moments,
Acknowledging the unique experience you just had.
And you can come back to this practice whenever you need to create a loving space for yourself.
And remember,
Tell yourself that you are loved,
That you are worthy.
