Welcome,
Take a deep,
Nourishing breath in and a long,
Gentle breath out.
Find a comfortable position,
Perhaps lying down or sitting with your feet grounded on the earth.
Allow your body to settle and soften however it feels best for you.
As you arrive here,
Invite a sense of ease into your muscles.
Soften the space between your eyebrows,
Relax your shoulders,
Release any tension in your jaw.
Allow the gentle rhythm of your breath to guide you inward.
With every inhale,
Welcome calm.
With every exhale,
Release what feels heavy.
Begin to notice sensations in your body,
Perhaps areas that feel tight or areas that feel open.
Simply observe them with gentle curiosity,
No need to change anything.
As you breathe,
Sense the flow of your breath,
In and out,
In and out,
Like a soothing wave.
Within us,
We all have different parts,
Each holding its own story,
Its own fears,
Its own hopes for protection.
Invite your awareness to connect with the parts of you that has felt unworthy of love or afraid to receive it.
If you'd like,
Place a hand over your heart or another area of the body where you feel this part lives.
Breathe into that space,
Sending warmth and gentleness.
Silently greet this part,
I see you,
I understand why you feel this way.
Offer this part permission to be heard.
It may hold old wounds,
Old fears.
Allow it to speak in whatever way feels right.
You may notice echoes of old wounds or beliefs arising,
And that's okay.
You do not have to hold on to them.
Simply acknowledge that they exist without giving them more power.
Now,
Invite the presence of your wise,
Compassionate self.
The calm,
Loving core of who you are.
Imagine the self as a soft light radiating from your heart center.
Warm,
Steady,
And peaceful.
From this loving place,
Speak to the part of you that feels unworthy.
You might say,
You are safe now.
Your feelings are valid.
You are not alone.
You are worthy of giving and receiving love.
Breathe those words in.
Let them settle deep in your body,
Like planting seeds of truth and healing.
As you continue to breathe,
Imagine the old stories and beliefs.
The ones that no longer serve you.
Lifting away like leaves floating downstream on a gentle river.
Watch them drift,
Carried by the water,
Returning to its source.
In their place,
You welcome new,
Nurturing truth.
I am lovable.
I am safe to experience love in healthy,
Grounded ways.
My heart is open to love while staying true to myself.
Feel these truths spreading through your body like a soft,
Golden light.
Calming and protecting you.
Now repeat softly to yourself,
Or silently,
In your mind.
I honor all parts of me.
I welcome love into my life.
I trust my heart to guide me with wisdom.
I allow myself to receive love with openness.
If doubt arises,
Breathe gently and return to these truths.
You are safe here.
You are held.
Thank the parts of you that showed up today.
Even the scared parts,
The protective parts,
And the vulnerable parts.
They have tried to keep you safe in their own way.
Feel your wise self holding them with compassion,
Letting them know they are welcome and accepted.
As you slowly bring your awareness back,
Notice the gentle rise and fall of your breath.
Feel your body resting wherever you are,
Supported,
Cared for,
And grounded.
When you are ready,
Softly open your eyes,
Carrying with you the sense of compassion,
Truth,
And the deep knowing that you are worthy of giving and receiving love.
Take one final deep breath in,
And a peaceful breath out.
Thank you for practicing with me today.
May you feel whole,
Seen,
And loved.
Namaste.
