Music Welcome to this meditation.
My name is Juicy Valentini.
I'm a life,
Career and mindfulness coach.
In today's meditation we will focus on body love,
Letting go and finally self-esteem.
So please find a comfortable position.
The best would be just to lie down on the floor.
You can get a mattress where you can comfortably lay down for the next minutes.
And just take for yourself whatever you need just to feel as comfortable as possible.
This might be a cushion,
It might be a blanket,
A pair of warm socks.
Whatever makes you feel comfortable and protected,
Just get it now to allow yourself to let go and relax as much as you can.
So when you have found a comfortable position that you can keep,
Let your feet fall apart when you feel that you are ready.
Close your eyes.
And we will start with three breaths.
So take a deep inhale and a nice long deep exhale.
Take a deep inhale and with the next exhalation just imagine to let everything go.
Last breath,
Inhale,
Feel up your lungs as much as you can and with the next exhalation just let anything go.
Wonderful.
And now start to feel the contact of your body with the earth.
Starting with your feet,
Your legs,
Your bottom,
Your back,
The back of your head.
Just start feeling how the earth is supporting you.
Tap into the feeling that the earth is there to support you and whatever you are feeling or thinking now,
You can just let it go and let your body sink even more into the earth.
And give now yourself the permission to be here exactly as you are.
There is nowhere to go.
You can just be here now exactly as you are.
And now make connection to your breath.
Start following the breath,
The flowing in and out.
And once you have taken awareness of your breath,
Now focus on your souls,
On the souls of your feet.
And imagine yourself breathing through the souls of your feet.
Breathe in and breathe out.
And notice if there is any tension in your feet or in your ankles.
And if there is any tension,
Just take notice of it.
Don't judge it.
And with the next exhalation,
Just let it go.
Now concentrate on your lower leg.
How it makes contact with the earth.
And breathe into your lower leg while exploring if there are any tensions here.
And if so,
Just take notice.
And without judgment,
With an exhalation,
Let all the tensions go.
Now focus on your knees and your upper leg.
Breathe in and out into this part of your body.
And be curious and explore in search of any tension that might be there.
And if you happen to find one,
Without any judgment,
With an exhalation,
Just do your best to let go.
And now focus on your pelvis,
On your bottom.
And see if there is any tension here,
Any muscle that you can just relax a little bit more.
Now take your time to focus on your back,
Lying on the floor.
Are there any tensions here?
In your lower back,
In your upper back,
In your shoulders?
If somewhere you notice that there is still a little tension somewhere in this part of your body,
Just breathe in and let it go.
Now focus on your belly,
On your chest.
Observe the chest expanding and contracting while breathing,
And the belly expanding and contracting.
And just go on a short journey around this area of your body,
In search of tensions remaining somewhere.
And if you find them,
Consciously,
With an exhalation,
Just let everything go.
And now focus on your arms,
Your upper arms,
Your elbows,
Your lower arms.
Take notice on their weight on the earth.
And just see if with an exhalation you can sink even deeper in the ground.
Now focus on your wrists,
On your hands and fingers.
Is there any tension there that you can let go?
If so,
With an exhalation,
Just do your best to let everything go even more.
And now focus on your neck,
On your throat,
On your jaw.
See if you are clinging your jaw or your tongue,
If there is anything that you can let go in this part of your body,
Leaving the tongue dropping down to the earth.
Your lips falling lightly apart,
Your jaw relaxing completely,
Your throat.
If there is any tension here,
Just take notice of it and without any judgement,
Just let everything go.
Now we will explore the rest of your face,
Your cheeks,
Your nose,
Your eyes,
Your eyebrows,
Your forehead,
Your temples,
Your scalp.
See if you can let the weight of your body sink even more into the earth.
Enjoy this deep state of relaxation,
Well deserved.
Relish in this moment of stillness.
Let yourself just be as you are here now.
Everything is perfect now.
Everything is as it should be.
This moment is perfect as it is.
And you are perfect as you are.
Now start thinking about how marvellous your body is.
How it is working for you every day,
Taking you to places,
Letting you feel the warmth of the sun or the coldness of the wind.
Think about your heart beating for you 100,
000 times a day,
Without you making anything special.
And take the time to thank your body to be as it is,
To be your faithful partner wherever you go.
And to make so many things possible in your life.
Think about the body embracing the people you love,
Helping you to nourish yourself with food,
Making you able to work,
Giving you pleasures,
Supporting you and following you in this wonderful adventure which is your life.
And now let's take a moment to bring love and gratitude into your body now.
Focus on your heart.
And start breathing into your heart.
Breathe in and breathe out.
And bring the feeling of gratitude into your heart now.
Feel grateful for your body,
Breathing in gratitude with every inhale.
And breathe out.
And while we approach the end of our meditation,
Just wiggle your fingers,
Your wrists,
Your arms,
Your elbows.
Take your two hands,
One on top of the other on your heart.
Place your hands on your heart and breathe into this part of your body.
Let a smile appear on your lips.
Let all your face relax and enjoy this state of bliss.
And now take a moment to embrace yourself,
Give yourself a hug.
And if you want to repeat these words after me,
Whether silent or aloud,
Just repeat them after me.
I love you.
And when you're ready,
Start moving the toes,
Your feet,
Your legs,
Your knees,
Your eyes.
Your head.
And if you want,
You can move on your favorite side.
And take one more moment to give yourself a hug.
Now if you want,
You can take your hands and place them gently on your face.
Give yourself a small massage on your forehead,
Very gentle on your temples,
Cheeks,
Your jaw.
And when you're ready,
Push yourself up in a seat,
Keeping the eyes closed.
And whenever you're ready,
Open gently your eyes.
I thank you very much for meditating with me today.
Take care.
Thank you.
