Welcome to this self-love practice.
For my whole life I have really struggled to fully love myself.
Whether it's the way I look,
The things I say or the way that I act.
I always have this negative voice in my head putting me down and not celebrating me.
I wanted to create an experience that can help us tap into unconditional love for ourselves and for the world around us.
In this experience we'll be using a mixture of breathwork and mantra in order to really listen to our hearts and dig deep to unearth the unconditional love that exists within all of us.
So begin by finding a comfortable seated position making sure that you have a chair that supports you and keeps your back straight.
And just make any last adjustments before allowing your body to descend into stillness.
And begin just to notice your breathing,
How does it feel?
What can you sense?
Let your curiosity be consumed by your breath.
Fully focus on it and anchor your mind completely with it.
And if you find your mind distracted or clouded,
Pull yourself gently back to the breath and realise that you're not simply just breathing but engaging in a universal activity that is the thread that connects all of living beings together on earth.
All of living beings together on earth.
And just take a breath and just allow yourself just to feel the scale of that.
Feel the enormity of it.
And each breath that you take connects you to the world around you and the world inside of you.
Inhaling and exhaling.
Focusing completely on the breath and just allowing the mind to soften,
Allowing the mind just to relax.
And in a moment we're going to begin engaging in some gentle breath holding exercises.
Holding at the top of our inhale and just still continuing to follow along my voice.
And in a moment you're going to take a breath in and you're going to hold at the top.
So we're breathing in.
We're holding here,
Feel the chest expand,
The heart grow larger and just relax your breathing now.
And just maintain that breath awareness.
And just notice how your breathing may have changed.
Notice how your breathing may have altered after that gentle breath hold.
And in one moment we're going to do the same again.
So we're going to breathe in.
And we're going to hold here,
Hold here,
Feel the chest expand and just slowly begin to bring your awareness to your heart space as you just relax the breath now.
And now bringing that awareness to the heart.
I want you to feel your heart beat.
Now bringing that awareness to the heart.
I want you to feel your heart beating in your chest.
Pumping fresh blood and oxygen.
Pushing life through the entirety of your body.
And as you concentrate on your heart beating we're going to incorporate a very simple breathing pattern.
We're going to be breathing in a circular fashion where the inhale meets the exhale with no pause or break.
So with me we're going to be breathe in,
Breathe out,
Breathe in,
Breathe out,
Breathe in,
Breathe out.
Breathe in,
Breathe out.
And then just keep this pattern,
Keep this pattern nice and steady,
Nice and slow.
And as you breathe in I want you to repeat in your mind silently,
I am surrounded by love.
Inhale,
I am surrounded by love.
Exhale,
Release.
Inhale,
I am surrounded by love.
Exhale,
Let go.
Inhale,
I am surrounded by love.
Exhale,
Let go.
Inhale,
I am surrounded by love.
Exhale,
Let go.
Keep repeating that for a few more rounds.
And now as you breathe out I want you to visualise a glowing red light flowing from your nostrils out into the world.
Inhale,
I am surrounded by love.
Exhale,
The stark ruby red slowly descends from your nostrils.
Inhale,
I am surrounded by love.
Exhale,
That love starts to seep out of your nostrils.
Seep through your nostrils and starts to permeate the outside world.
And breathing in you feel your heart go stronger.
And breathing out the ruby red light flows from your nostrils.
Breathing in,
I am surrounded by love.
Breathing out,
We are surrounded by love.
Breathing in,
I am surrounded by love.
Breathing out,
We are surrounded by love.
Keep going,
Breathing in nice and slowly,
I am surrounded by love.
Breathing out,
We are surrounded by love.
Breathing in,
You feel your heart go stronger.
Breathing out,
We're starting to repeat the mantra,
We are surrounded by love.
And keep repeating that circular breathing,
I am surrounded by love,
We are surrounded by love.
Slowly,
Steadily,
Beginning just to activate that unconditional love,
That peace,
That serenity.
That peace,
That serenity,
Not only for yourself but for the world around you.
For your friends,
For your loved ones,
Your family,
Your colleagues,
Your community.
I am surrounded by love,
We are surrounded by love.
Taking one last breath in,
We're going to hold at the top now.
Feel that chest expand,
Feel that heart grow,
Feel that we are surrounded by love.
As you hold here for 10,
9,
8,
7,
6,
5,
4,
3,
2,
1 and let go.
And just relax your breathing now completely.
Let everything settle,
Let it all just relax and soften.
Just observe everything that's going on.
Notice the heartbeat,
Notice the breath.
And just take as much time as you want here before moving off into your day.
Just remember that we are surrounded by love.
And that you are surrounded by love.
Thank you so much for listening to this track.
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And please,
I would love to know your feedback in your comments.
Thank you for listening.
Thank you for your presence.
With love,
Jake
