This practice is an affirmation meditation practice.
This practice could be done seated,
Lying down or standing.
Coming to a position where you feel comfortable and supported.
The eyes can be opened,
Closed or soft case.
At any point in this practice you're welcome to shift or change in a way that would be most supportive for you.
We'll start this practice by taking a moment to pause and deepen the breath.
This could be breathing in through the nose,
Exhaling through the nose or inhale through the nose and exhale through pursed lips as if you're trying to flicker at the light of a candle.
Then we'll return to our rhythm of our own natural breath.
I invite you to notice touch points.
That could be where your feet are touching the ground,
The back of your lower back supported by your chair or how your whole body is supported by the surface beneath you.
And taking a moment and noticing what's present for you in this moment.
It could be different emotions that you're experiencing,
Sensations in the body,
Thoughts that are bubbling up.
And see if you can make an agreement with yourself to not fix or change this experience.
Just holding this experience as this is how it is in this moment.
I invite you to open up to your senses,
Starting with the sense of sight and gently scanning the room that you're in.
And then opening up to the sense of hearing or sound.
Noticing different sounds in the space that you're in.
And then touch.
It could be the fabric on the body,
The floor or the surface you're seated on.
Noticing touch.
I invite you to think of an affirmation that is most needed in this moment.
An affirmation is a positive phrase that you say to yourself to offer encouragement and support.
Affirmations are often said in a present tense.
If one's not coming up for you,
Some possible suggestions might be,
I am doing the best I can.
I am worthy.
I am loved.
I am relaxed.
Choosing an affirmation that would best support you in this moment.
And finally repeating your affirmation to yourself,
Either out loud or soft whispers or in your mind.
And linking your affirmations to your breath.
So as you breathe in,
Stating I am.
And then as you exhale your affirmation.
I am doing the best I can.
I am worthy.
Possibly I am at peace.
Choosing the affirmation that is most needed for you in this moment.
And then using your imagination and noticing in your body how would it feel if this affirmation were true?
How would you hold your body?
How would you speak to yourself?
What words would you use?
How would you tend and care for yourself?
And what actions can you take today to support your well-being?
I invite you to take that affirmation and just allow it to drift away knowing that it's there and available for you to draw on at any time it's needed.
Return back to the breath.
Returning back to the touch points where your feet are on the ground.
Your lower back being supported by your chair or the touch points of your whole body supported by the surface beneath you.
If eyes have been closed just gently start to open the eyes allowing light to come in.
And checking in with yourself noticing the effects of this practice.
