Self Love Guided Meditation

Do you love yourself with the care and compassion you would show to a friend? Take some “me time” and enjoy this guided meditation of Self Love. Start with loving yourself and sharing that energy with the world around you.

Transcript

Good morning and welcome to this week's Monday morning meditation.

I'm Helen Pengele,

Spiritual Coach of METTLE and founder of Heal with Helen.

So here we are,

Another day,

Another week,

And what better way to start the week intentionally by bringing yourself back into the present moment.

We spend so much of our time either ruminating about the past or projecting into the future and we miss what's going on now.

Because also by meditating together we are stronger,

We create a bigger impact in the world,

We raise the vibration around us,

We're spreading more love,

More compassion,

More kindness,

And of course all that starts with ourselves.

It's no good complaining about what other people are doing.

We have to look within and and see what contribution am I making to the world,

How are my thoughts,

Deeds,

Actions,

What I'm saying,

What impact is that having not only on other people around me but also on ourselves and on our own mental states.

Because often we're our own worst critics and so perhaps we will look at that in our meditation this morning is how how we talk to ourselves.

Often if you catch yourself you think gosh I'm so hard on myself,

I would never talk to a friend or anybody else like that so why do I talk to myself like that.

So without further ado we will get into our meditation posture.

Legs uncrossed if you're sitting on a chair,

Both feet firmly on the ground,

Feeling connected to the earth,

Spine straight but not too stiff.

Loosen up the shoulders if you want,

Waking up a bit still and hands just resting lightly in your lap.

If you're sitting down you might want to lie down but try not to fall asleep.

If you're ready let's get going.

So if you wish you may close your eyes or just have a soft gaze at some object in front of you but not focusing on it,

Not like staring at it,

Just a gentle gaze.

And just connecting with the breath.

Connecting and being aware of the breath is probably about the best way to anchor yourself probably about the best way to anchor yourself into the present.

So whenever you're feeling anxious,

Getting caught up in your thoughts,

Overthinking,

It's a good opportunity just to take a pause,

Take a breath.

It doesn't even have to take very long if you're in the middle of something.

Right now just have a sense of appreciation for yourself for showing up today to do this practice.

And it's not just going to benefit you,

It's going to benefit the whole world.

Because it starts with us and then that has an effect on the people around us and so on and so on like a ripple effect.

So the more people that do this practice the better place the world becomes for everyone.

So just take a moment to notice how you're feeling right now.

What emotions are coming up for you?

And where do you feel those emotions in the body?

If there's any tension or tightness,

You might just want to breathe into those areas right now,

Seeing if you can relax a bit,

Let go.

Notice what thoughts are coming into your mind right now.

And where is your attention going?

Is it going into the past or into the future?

The more you become aware of your patterns,

The easier it becomes to come back to the present moment.

So just observing those thoughts now without judgment,

Just noticing where your attention wants to go,

Where your mind wants to go.

Seeing if you can just let the mind do its thing,

Do whatever it does,

But not let that you distract you from your practice.

It's becoming the observer,

Being the consciousness behind the thoughts.

And as you observe your thoughts,

Are they mostly about you,

Someone else,

Or some kind of situation that happened in the past,

Or are you fantasizing or imagining?

How much time do we waste doing that?

Worrying,

Playing over scenarios in our heads,

And just being aware of what's going on in the present moment.

And just being aware of what's going on in the future.

So what a pointless exercise that is.

It's always good to bring a bit of humor as well when you know that you're not alone.

So just being aware of what's going on in the present moment.

And just being aware of what's going on in the future.

So what a pointless exercise that is.

It's always good to bring a bit of humor as well when you notice that.

Thinking how ridiculous.

Smile,

Laugh,

Just let it go.

And how much time do you spend beating yourself up about things that you've done in the past,

And how much pressure do you put on yourself to be perfect?

How critical are you when things don't work out the way you intend them to?

Often when I realize that for myself,

It can bring up some strong emotions when you realize how unkind you've been to yourself.

Just send yourself some love right now.

Saying it's okay,

You're good enough just as the way you are.

You're doing your best,

Just like everyone else.

Perhaps you might want to make a vow right now to be kinder to yourself in the future,

To be more loving.

Because the more loving we are to ourselves,

Then the more loving we'll be to other people as well.

Knowing that you matter just as much as anybody else.

No more,

No less.

We're all equal.

We're all equal.

Just connecting with the heart.

Breathing in and out through the heart.

Just feeling that love,

Spark of love in your heart that's always there.

If it takes a bit of digging to find it,

Just sit with it until you feel something.

Maybe that it's buried under years and layers of self-doubt,

Self-criticism.

But it's there underneath all of that.

It's never gone out.

Can you feel that love that's in your heart just spread throughout the rest of your body?

It's filling you up with love.

It's filling your arms,

Legs,

Torso.

Neck,

Head.

It's filled up with that divine love.

That's who you really are,

The divine being that you are.

You might like to imagine it's like a golden light or some other color.

And you're radiating that light out from your heart into the rest of your body,

Out through all the pores in your skin.

You breathe,

Just sending that love out into the world.

Giving that love to yourself first.

Just know as you go throughout your day,

This bubble of love around you,

That anybody that comes into contact with your energy field,

That you're just sending that love out to them.

And you're sending that love out to yourself.

And you're sending that love out to others.

This bubble of love around you,

That anybody that comes into contact with your energy field,

Is going to feel it too,

Even on a subconscious level.

If you forget,

You get upset or angry,

Just know that it's still there.

It hasn't gone away.

Give yourself some more love.

And now for the last few minutes of the practice,

Just let go of any effort.

Just sit in that vibration of love.

Just absorbing the benefits,

This practice and appreciating yourself for showing up and giving this time to yourself,

For your benefit and the benefit of all beings.

And with each breath,

Breathing in love and sending out more love into the world.

So in a moment,

I'm going to ring the bell.

You might choose to sit on or you might choose to sit down.

Spreading love wherever you go.

So have a wonderful day,

A wonderful week and sending you lots of love.

Farewell.