Begin by finding a comfortable and quiet space where you won't be disturbed for the next several moments.
Sit down or lie down in a relaxed position allowing your body to settle into a comfortable posture.
Close your eyes gently and take a deep cleansing breath in through your nose and exhale slowly through your mouth as if you're blowing a balloon away or blowing the candles out on a cake.
Let go of any tension you might be holding on to.
There is nowhere to be.
There is nothing to do.
As you continue to breathe slowly and deeply,
Bring your awareness to the present moment.
Feel the sensation of your breath as it moves in and out of your body.
Notice the rise and fall of your chest and the gentle expansion of your belly with each and every breath.
This simple act of breathing is a reminder that you are alive and in this moment there is nowhere else you need to be.
Now turn your attention inward.
Imagine that you have a metaphorical flashlight that you can shine onto different aspects of yourself.
Think of this meditation as an adventure of self-discovery where you are embarking on a journey to explore the landscape of your own mind and heart.
Start by getting curious about your thoughts.
Allow them to come and go like clouds passing through the sky.
Without judgment,
Observe the patterns of your thoughts.
What are you thinking about right now?
Are your thoughts focused on the past,
The future,
Or the present?
Are they positive,
Negative,
Or are they neutral?
Remember,
You are not your thoughts.
You are the observer of your thoughts.
Next,
Shift your focus to your emotions.
What emotions are present within you right now?
Are you feeling calm,
Anxious,
Joyful,
Or something else?
Allow yourself to experience these emotions without trying to change them.
By naming our emotions,
We empower ourselves and we remove power from anything that is not positive within us and within our emotions.
Emotions are like weather patterns constantly changing and shifting.
As you explore your emotional landscape,
Remember that it's okay to feel whatever you're feeling.
Also remember that your feelings are often temporary.
You will get through it.
You will embrace it and you will be powerful because of it.
Now,
Bring your attention to your body.
Scan your body from head to toe,
Noticing any sensations or areas of tension.
Are there any areas that feel relaxed and at ease?
Are there any areas that feel tight or uncomfortable?
Take a moment to breathe into those areas,
Allowing them to release any tension they might be holding on to.
Taking deep inhales,
Imagining the area that might be a little tight and as you exhale,
Sending your breath to that area.
As you continue this journey of self-discovery,
Remember to approach yourself with kindness and compassion,
Just as you would with a dear friend.
Offer yourself love and understanding.
Embrace the fullness of who you are with all your strengths,
Vulnerabilities,
And complexities.
In these final moments of this meditation,
Take a deep breath in and exhale slowly.
Allow yourself to bask fully in the feeling of curiosity and self-awareness that you've cultivated.
Getting curious about ourselves is the first step to understanding ourselves and finding the love within ourselves,
But it's also this step to help find curiosity within others as well.
When you're ready,
Gently opening your eyes and take a moment to reorient yourself with your surroundings.
Bringing your hands to your heart center and bowing your head,
Taking a moment to provide grace and gratitude for showing up for yourself today.
Carry this sense of curiosity with you throughout your day.
Whenever you find yourself facing challenges or uncertainties,
Remember that you have the power to explore your inner landscape and connect with yourself.
Embrace yourself in this journey with an open heart and a curious mind and feel free to journal about how that process unfolds.
Namaste.
