Find a comfortable,
Quiet space in which to meditate.
When you feel ready,
Just assume a position and posture that is comfortable and relaxing.
And close your eyes.
Take your focus and attention to your breath,
Breathing in deeply and slowly.
In through the nose and out through the mouth.
As you continue to breathe in deeply and slowly,
Take your focus and attention down to your feet.
Tense all of the muscles in your feet.
And relax.
Take your focus and attention now up through your ankles into your lower legs.
Tense all of the muscles in your lower legs.
And relax.
Take your focus and attention now up through your knees into your upper legs.
And tense all of those muscles.
And relax.
Take your focus and attention now up through your hips and your pelvis into your lower abdomen.
Tense all of those muscles.
And relax.
Take your focus and attention now up into your upper abdomen.
Tense all of the tummy muscles.
And relax.
Take your focus and attention now up into your chest.
Tense all of your chest muscles.
And relax.
Take your focus and attention now through to your back.
Tense all of your back muscles.
And relax.
Take your focus and attention now up into your shoulders.
Tense all of your shoulder muscles.
And relax.
Take your focus and attention now down into your arms.
Tense all of your arm muscles.
And relax.
Take your focus and attention now down through the wrists into the hands and the fingers and the thumbs.
Tense all of those muscles.
And relax.
Take your focus and attention now up into your neck.
Tense all of your neck muscles.
And relax.
Take your focus and attention now up into your face.
Tense all of the tiny facial muscles.
And relax.
Take your focus and attention now up into your scalp.
Tense.
And relax.
And now every muscle group in your body at the same time.
Tense and relax.
And now once more every muscle group in your body at the same time.
Tense and relax.
And again every muscle group in your body at the same time.
Tense and relax.
And now just return your focus and attention to the breath.
Breathing in deeply and slowly.
As you continue to breathe deeply and slowly I would like you to set your intention that you will practice more self-love.
Self-love means accepting who you are.
Beneath your exterior is a soul that deserves to be honored,
Respected and loved.
It forms the essence of your being.
Self-love means accepting who you are on the inside and is the foundation of confidence and well-being.
Self-love is an empowering and enlivening process where we find deeper and deeper levels of ourselves.
So just become aware once more of your breathing without trying to force your breaths to do anything other than just to be.
Become aware again of your face and your jaw as you relax deeper.
Feel your body sink into the chair,
The floor or the bed.
Just become aware of any remaining tension and send some deep breaths,
Love and relaxation.
Now take your attention and awareness to the top of your head.
Visualize,
Imagine,
Feel,
Sense or know that love,
Light,
Peace and relaxation are pouring over the top of your head.
Visualize,
Imagine,
Feel,
Sense or know that they are cascading down over your face and that all of the muscles of your face are just relaxing deeper and any tension is melting away.
Now visualize,
Imagine,
Feel,
Sense or know that they are moving down to your neck,
Relaxing the muscles in your throat and the neck area.
Send lots and lots of love,
Light,
Peace and relaxation down to your chest and to your shoulders.
If it feels comfortable,
Move your body in a way that feels gentle and nurturing.
But do not try to force anything.
Visualize,
Imagine,
Feel,
Sense or know that this wave of love,
Light,
Peace and relaxation is moving down to your arms all the way to your fingertips.
Just let them flow,
Just be in the moment without any judgement,
Without any forcing.
Just letting your body and your arms do what they need to do in this moment.
Now feel this relaxing wave moving down to your chest and to your stomach,
Down into your hips,
Down into your thighs,
Down into your knees,
Down into your legs and to your feet.
Visualize,
Imagine,
Feel,
Sense or know that the wave moving down your body to your feet is melting away any tension,
Any negative self-image thoughts and any negative self-talk.
And send lots and lots of loving thoughts in their place.
If you notice any areas of discomfort or tension or if you are thinking thoughts that you feel need to be addressed,
Just pay attention,
Just listen and just send lots and lots of love.
And just notice,
Notice how your body feels in this state of total self-love,
Peace and relaxation.
Our body,
Mind and soul does so much for us each and every day.
Now if you can,
Either think silently in your mind or speak softly out loud.
Thank you body.
Thank you for keeping me healthy.
Thank you for being here.
Thank you for all that you do.
I love you.
I appreciate you.
I respect you and I want to be friends with you.
Notice what that brings up for you.
Notice if you feel uncomfortable saying those words but without judgement.
The more that you do this,
The more that you give your body the love and attention it deserves.
The easier it will be to acknowledge just how wonderful your body is.
Now if you can,
Either think silently in your mind or speak softly out loud.
Thank you mind.
Thank you for keeping me mentally and emotionally healthy.
Thank you for being here.
Thank you for all that you do.
I love you.
I appreciate you.
I respect you and I want to be friends with you.
Again notice what this brings up for you.
Notice if you feel uncomfortable saying those words but without judgement.
Now if you can,
Either think silently in your mind or speak softly out loud.
Thank you soul.
Thank you for keeping me spiritually healthy.
Thank you for being here.
Thank you for all that you do.
I love you.
I appreciate you.
I respect you and I want to be friends with you.
Again notice what that brings up for you.
Notice if you feel uncomfortable saying those words but without judgement.
It is so important to give your body,
Mind and soul the attention they deserve.
So just notice all of the things that are coming up for you.
Notice any areas where they might be trying to tell you something.
Notice the thoughts that are coming up.
Now visualise,
Imagine,
Feel,
Sense or know that you are giving yourself a big,
Big hug.
Wrap yourself up in all the love that you can imagine.
Imagine your body is looking at you,
Smiling and look back at your body and as you smile back just know that your body is here to support you.
It is your friend.
So now just be here with your body,
Still breathing,
Still noticing,
Still observing but without any judgement.
Just simply noticing.
Noticing the things that you can hear.
Noticing the things that you can smell.
Maybe even noticing the things that you can taste.
And noticing the things that you are thinking about.
All without any judgement.
Just go with the flow and be in the moment.
Remember it's normal for our brains to be thinking about things and the best thing that we can do is just let it think.
Maybe just asking,
Now Amendment is pretty much the same.
Now if you can either think silently in your mind or speak softly out loud this affirmation.
Today I am exactly the person who I am supposed to be and I love every ounce of my being.
There is power in truly accepting myself just the way I am.
Now that you have let go and relaxed,
Now that you have connected and communicated with your body,
Mind and soul.
Now that you have arrived in your presence and wrapped your body up in all that love.
It's time to become kind and compassionate to yourself at all times.
When you are ready bring your attention back into your physical body.
Wiggle your fingers and toes.
Stretch out your muscles.
And when you are ready,
Open your eyes.
