Guided Self-Love Meditation

Deeply connect with your heart and allow its energy to support and nurture you during this guided self-love meditation! This meditation will help you cultivate more and more self-love on a cellular level while also relaxing and regulating your nervous system. Listen to it daily for profound results! Music is Atop by Jobii on Epidemic Sound, used with permission.

Transcript

Thank you for joining me for this guided self-love meditation using HeartMath.

I'm Karena with Hello Inner Light,

And during this meditation,

You're going to deeply connect with your heart and tap into its wisdom and energy to support and guide you while cultivating more and more self-love and regulating your nervous system.

You're going to begin this meditation with our eyes open.

So with your eyes open,

Just gently and slowly begin to look around your environment.

See if you can find four shades of blue as you look around,

Noticing two shades of green.

Looking around,

Notice something that's shiny,

And finding the smallest circle that you can notice around you.

Now allowing your eyes to close,

Begin to tune in to what you can hear right now.

So you can hear my voice and the music,

But notice what other sounds you can hear.

There are often many layers of softer sounds available,

Listening to the softest sound that you can hear,

And just begin to connect with your body.

So we're going to start by feeling our bodies.

So just noticing whatever is touching your skin.

You may notice that you have some hair touching your face or your neck.

You may notice the color of your shirt,

Or the texture of your socks,

Or maybe a waistband or a seam on your clothing.

Just feeling that,

Noticing whatever is touching your skin.

And you can also feel the contact between your body and the chair you're sitting in,

Or the bed,

Or the floor,

Or whatever it is that your body is making contact with right now.

So feel how it feels for your hips and the backs of your legs to be making contact with your chair right now.

What does that contact feel like?

Is it soft or hard?

Is it bumpy or smooth?

Is the contact symmetrical or asymmetrical?

And there's no need to change anything at all.

You're just noticing whatever it is that you're feeling.

Noticing that your back may be making contact with the chair or the bed.

Noticing that some parts of your back are making contact,

And some parts of your back aren't.

And again,

Just feeling what that contact feels like.

Now bringing your awareness to your breath.

Imagine that you could breathe in and out through your heart.

And as you breathe in and out through your heart,

Go ahead and feel the breath moving in and out through your nostrils.

Feel your breath causing your chest and tummy to rise slightly on the inhale,

And to fall slightly on the exhale.

And if your back is making contact with something,

You may notice that there's slightly more contact on every inhale,

And slightly less on every exhale.

Just breathing and noticing that.

And as you breathe in and out through your heart,

Just gently invite your breath to get a little bit slower.

So we're not trying to force anything,

Or push anything,

Or make any records for slowest breath.

We're just gently allowing our breath to get a little bit slower,

And breathing in and out through your heart.

On your next breath,

See if you can just make your breath 2% easier,

2% more relaxed.

Now as you breathe in and out through your heart,

Your imagination is just going to call forth someone or something that is so easy to love.

Maybe it's a person,

Or an animal,

Or a happy memory,

Or a place in nature.

Just calling forth someone or something that puts a smile on your face,

And brings a warmth to your heart.

As you breathe in and out through your heart,

Let your imagination call forth more and more details about this person or this thing,

Getting all of your senses involved.

For example,

I often think about my kids,

And when I bring them into my imagination,

I remember what it looks like,

Looking into their eyes when they're smiling.

I remember how it feels when I give them a hug,

And what their heads smell like.

So just using all of your senses in your imagination to come into connection more and more with this person or thing that you love so dearly.

And what do you love the most about them?

What are you most grateful for about this person or this thing?

As you bring them into your imagination more and more,

And you feel gratitude for this person or this thing,

Go ahead and notice what it feels like in your heart.

Breathing in and out through your heart,

Thinking about this person or thing that you love so much,

What does that feel like within?

What adjectives or descriptive words might you use to describe this feeling in your heart?

Does this feeling in your heart have a color,

Or a quality,

Or a texture?

Maybe or maybe not,

There's no right or wrong,

You're just noticing whatever you're noticing in your heart right now.

And as you breathe in and out through your heart,

This good feeling just begins to radiate from your heart to all parts of you.

As you focus on this good feeling in your heart,

It just naturally and effortlessly begins to radiate,

Begins to expand,

It begins to fill you and permeate you.

And you can just feel this good feeling beginning to spread,

You can feel it in more areas of your body,

This good feeling in your heart permeating every part of you from head to toe and everywhere in between.

This radiance of your heart spreads from your left side to your right side and everywhere in between.

You can feel the radiance of your heart filling your back and your front and everywhere in between.

This radiance of your heart goes deep into the core of your bones and your organs,

Deep into all of your cells,

Even into the DNA,

And it radiates through your skin,

And it even surrounds you,

About three feet around you on all sides.

So feel the radiance of your heart vibrating on every single cell,

Surrounding you,

And permeating you,

And supporting you,

Bringing love to every part of you.

And they've actually done studies that show that the bioelectrical field of our heart does radiate about three feet beyond our bodies in all directions.

So what you're feeling,

What you're noticing and tapping into right now is actually happening.

You're actually held in this energetic field of your heart.

And so right now we're just consciously creating a field of love and consciously feeling what's already happening.

So just breathing in and out through your heart,

And really feel what it feels like to have this heart energy flowing to every part of you,

Bringing love to every cell,

Every aspect of you.

And this heart radiance,

Once it's filled and permeated all parts of you,

It's going to keep radiating especially to the parts of you that need extra love,

That need extra support.

So this heart energy is going to especially fill any part of you that's feeling discomfort,

Any part of you that you might want to reject,

Or that you don't really like,

Or that brings you confusion,

Any part of your heart,

Mind,

Or body that's struggling,

Because all parts of you are worthy of love.

All parts of you deserve love.

And this energy from your heart,

This radiance of your heart energy,

Just holds those places,

Those places that need more support.

Your heart energy radiates with acceptance,

So it can hold and support these places that need love,

Not attempting to change them or get rid of them.

Your heart energy can permeate these parts of you that need more support.

And as your heart energy holds all parts of you in acceptance and love,

You become more whole,

You soften into greater self-awareness,

You feel this heart energy vibrating on every single cell,

Taking a few more breaths,

Really feeling this love all the way through you,

Deep within you,

Surrounding you.

How does it feel to love yourself like this?

How does it feel to bring the radiance of love to every part of you and to receive it as you're breathing in and out through your heart?

Ask your heart if there's anything it wants you to know about self-love.

Ask if there's anything that your heart wants to share with you as you breathe in and out through your heart.

As you feel this radiance on every single cell,

Fully permeating you,

Allow your understanding of self-love to deepen.

Allow your understanding of self-acceptance to deepen.

Allow yourself to come into more and more connection with the part of you that knows how precious you are.

Breathing in and out through your heart,

Ask your heart if there's anything else it wants or needs before we bring this meditation to a close.

And then just receive any answer you get,

Fully receiving the answer from your heart.

And maybe it's something that wants or needs to happen right now that you can take care of.

Maybe it's something that wants or needs to happen in the future.

Or maybe there's nothing.

Maybe there's nothing else that wants or needs to happen in this moment.

Taking another breath in and out through your heart.

When you're ready,

Just allowing your eyes to spontaneously open,

Looking around again at your environment,

Noticing the small circle,

The shiny thing,

The greens,

And blues,

And noticing how you feel now.

Thank you so much for joining me.

Great work.

Reviews

Lovely! Thank you ❤️🙏

Very relaxing and nurturing. Thank you
Namaste 🙏 ✨️