Hi and welcome to this meditation practice.
In all ancient writings,
Our heart is considered the seat of universal wisdom.
And also science is discovering slowly that our heart is so much more than just a blood pumping organ.
Sometimes our everyday life is so loud and full and demanding that we can no longer find the connection to the inner wisdom of our heart,
Because the head and the ego are always in the middle.
There is so much to do,
To prove,
Your mind says,
And the ego often has you feeling bad and small and not good enough.
But of course,
Your heart knows exactly that this is not true.
In this meditation practice,
You learn to support yourself as your biggest fan and to anchor heart affirmations deep inside of yourself.
Let's begin.
Find a comfortable seat for yourself.
On the floor,
Maybe on a pillow,
Or on a woolen blanket,
Or on a chair.
Close your eyes and let your hands rest exactly where they feel relaxed and natural to you.
The palms of the hands may face upwards or downwards.
Just let your intuition decide.
Straighten your back and let your shoulders drop down and relax.
Take a few moments to check into yourself and the room you are in,
Into your body,
Into this moment.
Bring your attention to your breath.
Without changing it,
Begin to watch the flow of your breath.
Your breath can come and go all by itself.
Don't try to change it.
Let your breath flow naturally.
Inhale and exhale effortlessly through your nose,
With ease.
Watch the way of your breath.
Watch the inhalation and observe the exhalation following the inhalation.
Observe the small pauses between breaths,
If there are any.
Allow yourself to relax your body and mind more and more with every breath.
If thoughts should come up,
That's perfectly okay.
Notice them and just let them go with the next exhalation.
Then turn your attention back to your relaxed and conscious breathing.
Notice how calmness and inner serenity spread throughout your body.
This is your time,
Just for you.
Every breath is another opportunity to further detach yourself from the masks and different personalities that you have constructed for the world.
Discard the versions of yourself that you think you should be and at the same time fear that you are not.
You are not here in this moment to prove something to anyone or to please anyone.
You are here to find your inherent and innate connection to yourself and to feel supported by it.
Concentrate on the calm movement of your breath and all occurring sensations,
Thoughts and emotions.
When your thoughts begin to wander,
You can add another element to this meditation.
If you like,
Work with one of the following statements.
I am enough.
I deserve my own unconditional love.
I alone am more than enough reason to manifest joy and love in my life.
I am worth being loved and accepted as I am.
At first this inner speech may feel unusual,
Uncomfortable or too elaborate.
Please remember these words belong only to you.
It is the repetition of affirmations that leads to inner belief.
Just try and see where these affirmations take you and what they can do.
I am enough.
I deserve my own unconditional love.
I alone am more than enough reason to manifest joy and love in my life.
I am worth being loved and accepted as I am.
When you are ready to get out of meditation,
Begin to deepen your breath again.
Breathe in deeply through your nose and completely out through your mouth.
Take a moment to feel your body and the space you are in before you open your eyes again.
Take another moment and thank yourself for this practice.
Namaste.
