Hello everyone,
And today I would like to guide you through a self-love meditation.
Before we begin,
Let's make sure that our seat is comfortable and supportive.
You can sit with your legs crossed,
Elevating your hips on some height,
Or perhaps you may be more comfortable sitting on a chair with both feet resting on the floor.
Once you've chosen how you'd like to sit for your meditation,
Go ahead now and imagine if you will that there is a long ruby red cord from the root of your pelvis moving all the way down to the earth.
And from that place of rootedness to the earth,
Lengthen your spine up towards the sky,
Draw your shoulders back and down,
And rest your hands on your lap.
You may close your eyes to your degree of comfort,
Turn your attention inward,
And begin to focus on your breath,
Breathing in and out through your nose,
Allowing your breath to flow through you freely.
Feel the expansion of your rib cage and the broadening of your collarbones as you breathe in,
And feel the softening as you exhale.
Allow your breath to flow through you freely and effortlessly,
Feeling and noticing the natural rise and fall of your chest and the expansion of the rib cage as you continue to breathe in and out through your nose.
And now draw your attention to your heart space.
You may place your hands on your heart space,
Left hand in,
And then the right.
If at any point in time your arms begin to feel tired,
Please feel free to release your hands back to your lap,
But maintain and hold the energy of your heart space in your mind's eye.
Gently press your palms into your heart space and feel the beating of your heart.
Stay with your breath.
Allow that heart energy to expand to the front,
Sides,
And back.
And notice what sensations or thoughts or feelings may come up for you as you continue to breathe into this heart space and connect to yourself more deeply.
No response is wrong.
There's no right or wrong here.
Just allow whatever feelings come in to come in and release them.
Do your best not to engage,
But just to acknowledge them.
Have that awareness as you continue to breathe.
Feel the warmth of your heart space,
That energy beginning to emanate from the front,
The sides,
And the back of the ribcage as it expands.
And hold on to that expansiveness,
That broadening,
That fullness of the heart space as you exhale.
See this and feel this as you opening up to loving yourself a little bit more.
This idea could be scary.
It may even make you feel a little uncomfortable,
And that's perfectly okay.
Just allow your breath to continue to flow through and just breathe in and exhale it out.
Allow whatever thoughts are coming in to come in.
And again,
Remembering not to engage so much,
But just maintain that awareness.
And as they flow in,
Allow them to flow out.
And now let's layer in an affirmation.
On your inhalation,
Breathe in the words,
I am.
And on your exhalation,
Breathe out the words,
Divine love.
Inhale,
I am.
Exhale,
Divine love.
Remember you can release your hands at any point in time or change your position if you're feeling a little uncomfortable.
Let's begin layering in our affirmation.
Take a full expansive breath in through the heart space,
Front,
Sides,
And back.
I am.
And exhale,
Divine love.
Feel the lift and expansion of your heart space into your palms and out to the back and sides.
Inhale,
I am.
And exhale,
Divine love.
Each time you breathe in the words,
I am,
And breathe out the words,
Divine love.
Feel it,
Own it,
Claim it,
Recognize that you are divine love.
Give yourself the compassion and the grace to love yourself a little bit more deeply with each one of these affirmations.
Feel that warmth just expanding even more,
Enveloping your entire body.
I am divine love.
Open up your arms wide and allow that love,
That self love,
That divine love to radiate from the front,
The sides,
And the back as a light,
As a beacon to show others that it's okay to love yourself and to love yourself fully.
Let's affirm it three more times with our heart wings spread nice and wide.
I am divine love.
I am divine love.
I am divine love.
Bring your arms in and wrap your arms around yourself.
Give yourself a loving embrace.
Breathe in and breathe out.
Bring your hands back to the heart space and connect to yourself deeply just one more time here.
And once again,
Tap into how does it feel to own it,
To believe it,
To receive that you are love,
That you are compassion,
That you are joy,
That you are beauty personified,
That you are divine love.
Notice how it makes you feel.
Get comfortable with it because it's true,
Because you are.
You are all that and more.
Deep breath in and allow your heart spaces to swell with joy and love.
And exhale,
Keep that lift and that expansion,
That openness.
Release your hands to your thighs if they're not already there.
Come back to your regular breathing pattern and maybe holding on to the essence and the feeling of this realization of that love that you hold for yourself and by extension others.
You may feel a sense of joy and a smile break open upon your face or cross your face.
When you are ready,
Allow that smile to break through and blink open your eyes.
Take a breath in and reach your arms out.
Bring your palms to meet above your head and exhale,
Bring the hands to the heart.
Left hand,
Then right,
I am divine love.
Thank you so much for practicing with me.
Class dismissed.
