Hello and welcome to this guided meditation session.
Today we will work on cultivating positive feelings towards ourselves,
Opening space for self-love and compassion.
Please find a comfortable sitting position.
You can sit on a chair or maybe even on a cushion on the floor.
Check that your spine is in a neutral position,
Softening your shoulders and feeling your chest nice and open.
Soften your belly and allow your breath to flow smoothly in and out your nostrils.
Let your eyes come to a close and take a few moments to bring your awareness inwardly.
We will take a few deep breaths now.
Inhale,
Feeling the air passing through your nostrils and noticing also your lungs expanding,
Filling up with fresh air.
Hold your breath just for a second and then exhale,
Allowing your body to relax.
Good.
Let's begin by lightly calling to mind your own good qualities.
Let these qualities remind you of all the things you appreciate about yourself.
What touches your heart about yourself?
Which qualities or attributes,
Big or small,
Make you unique?
Take a moment to reflect and bring them to mind and then gently offer the classic wishes of loving-kindness to yourself,
Choosing phrases that best speak to your heart.
May I feel safe and protected.
May I feel happy and peaceful.
May I feel healthy and strong.
See and feel yourself as being a dear friend to yourself.
It might help to first imagine the warmth and tenderness you might feel towards an infant or even a kitten,
As innocent as these small creatures can be.
Experience how your face softens and your heart expands in their presence.
Now turn these same feelings of warmth and tenderness to yourself and stay there radiating these feelings of compassion,
Love,
And care towards yourself.
And when you feel that spark of love and compassion,
Bring a subtle smile to your face.
Listen to the following phrases as if they were coming from a deep place of truth and care within yourself.
You may repeat them silently with the voice of your mind if you wish to do so.
From now on,
I completely forgive myself,
Letting go of any harmful feelings or emotions.
I let go of everything that doesn't serve me anymore.
I am at peace with myself and I am proud of who I am.
I am worthy and I deserve the best.
Self-compassion gives me the freedom to redefine myself.
I fully embrace who I am.
I deserve to love myself.
I deserve to be loved by others.
I love and fully accept myself.
Let these words resonate for a few moments in silence.
And as we close this session,
Take a few deep breaths if you feel like.
Bring your attention to your palms of your hands for a moment and stay present with any feelings or sensations that you might be experiencing there for a moment.
And whenever you are ready,
Gently open your eyes.
