Welcome.
Whoever you are,
Wherever you are,
However you feel right now,
Whatever you think in this moment,
You are welcome.
Are you sitting comfortably?
How does your body feel?
Take a moment to feel into your body.
Now take a deep breath and as you release it,
Notice all tension flowing away.
Take another breath and let tension flow away again.
One more in and out.
You have arrived.
Take a moment to be grateful for showing up to yourself.
In this meditation,
You will explore self-love,
Or to put it more precisely,
How you relate to yourself.
Close your eyes if you haven't yet done so.
Focus your attention on your breath.
There is nothing that needs to be done.
Just notice the air flowing in and out of your body.
If any thoughts arise,
Just let them go and return to your breath.
If any feelings arise,
Just let them go and return to your breath.
Now focus your attention on your heart.
What does it feel like?
Which thoughts arise when you do so?
Just notice what comes up and return the focus to your heart.
Now put your left hand on your heart very gently.
Focus on the sensation in your hand for a moment.
Now you are going to use one of your most powerful instruments,
Your voice.
If you are in a space where sound is not welcome,
You can use your inner voice instead.
Speak to your heart and say,
I am kind to myself.
How does that feel?
What thoughts come up when you speak?
There is no need to judge what arises.
Just notice.
Say it again.
I am kind to myself.
Notice what happens in your body.
Notice what happens in your mind.
Say it once more.
I am kind to myself.
Does it ring true?
Breathe.
Now remember a time in the recent past,
Yesterday perhaps,
In which you weren't kind to yourself.
Take a moment to feel into that memory.
There is no need to judge.
This is simply what is.
Look at your past self being unkind to yourself with compassion.
Remember that we are,
All of us,
Unkind to ourselves sometimes.
This makes us human.
Now speak to your past self in that moment and say,
I forgive myself.
Notice what happens in your body.
Say it again.
I forgive myself.
How does it feel?
What thoughts arise?
There is no need to judge.
Just notice.
Say it once more.
I forgive myself.
Take a moment to feel that compassion,
To feel that forgiveness,
To feel that kindness.
What would it be like if this were how you treated yourself every day?
With kindness,
Compassion and forgiveness.
Remember there is only one relationship that you will always be in,
And that is the relationship you have with yourself.
Improving how you relate to yourself is perhaps the most important thing you will ever do.
Now take a deep breath and while breathing out let all thoughts flow away.
Again,
Breathing in and out.
Once more,
Breathe in and let everything flow away.
Welcome you have arrived,
You have treated yourself with kindness and you have improved the relationship that you have with yourself.
Now open your eyes with kindness.
Now open your eyes with kindness.
