Sometimes,
We need to remind ourselves that we are worthy of love.
Let's do that together right now.
Make sure you're in a space where you feel safe and comfortable having your eyes closed or capped,
Which means looking down at the space directly in front of you.
We'll start by taking a long,
Slow,
Deep breath in through your nose.
Hold it for a moment at the top of your breath,
And then let it out fully and deeply through your nose or mouth,
Whichever is comfortable.
Let's do one more,
In through the nose,
Hold at the top,
And out fully and deeply.
And one more on your own.
Now let your breath return to its natural rhythm and depth.
We'll breathe naturally for the rest of the meditation.
We'll now bring ourselves into the present moment with some mindfulness.
Bring your attention to the sounds you can hear around you.
Notice first the sounds in your immediate environment.
See if you can notice them without labeling their source,
Listening to them without judgment.
Sounds never need to be a barrier to meditation.
Now stretch your hearing and listen to the sounds you can hear further away.
We'll now move our attention to our bodies.
Bring your attention to the very top of your scalp.
Feel this part of your body.
Perhaps you've never really taken notice of this area.
Do you feel tightness,
Tingling,
Or maybe nothing at all?
It's all okay.
There's no right way to do this.
Now slowly move your attention down to your forehead and your eyes,
Relaxing them.
Relax your nose,
Your ears,
Your jaw,
Your tongue inside of your mouth,
And the rest of your face.
Bring your attention to your neck and shoulders,
Allowing them to relax.
Move your attention down your arms,
Past your elbows,
And all the way to the tips of your fingers.
Pause here and see if you feel any sensations of aliveness.
Sometimes we can feel our heartbeat in our hands.
Bring your attention back to your torso,
Relaxing your chest and upper back,
Your lower back,
And your belly.
We often hold tension in our bellies without even noticing.
Slowly move your attention down your legs now,
Past your hips and thighs,
Past your knees and your ankles,
Down to the tips of your toes,
Relaxing what you can along the way.
Take a moment to thank your body for all it does for you each and every day,
Constantly pumping blood,
Creating new cells,
Healing,
Without us even asking.
Thank you body for the miracle that you are.
Thank you.
If it feels comfortable,
I invite you now to place your hands over your heart center in the center of your chest.
Silently,
In your mind,
Repeat the phrases,
I am worthy of love.
I deserve to feel loved.
May I be happy.
May I feel peace.
May I feel love.
And again,
I am worthy of love.
I deserve to feel loved.
May I be happy.
May I feel peace.
May I feel love.
And a third time,
I am worthy of love.
I deserve to feel loved.
May I be happy.
May I feel peace.
May I feel love.
We'll take the next few moments to sit in silence as you allow yourself to receive the loving wishes you've just sent yourself.
Allow them to sink into your skin,
Into your bones.
Allow yourself to believe every word,
Even if it's just during this meditation.
Love takes practice,
Repetition,
And practice.
And that's what this is.
Remember,
You are worthy of love.
You deserve to feel loved.
May you be happy.
May you feel peace.
May you feel love.
May you be happy.
May you feel peace.
May you feel love.
As we wrap up this meditation,
I invite you to slowly and gently bring your attention back to the space around you.
Take one more long,
Slow,
Deep breath in and out.
When you are ready,
You can gently open your eyes.
It's always good to come out of meditation slowly,
Helping your nervous system to stay settled.
May you take some peace and love into the rest of your day.
And as you return to your day's activities,
May you feel happy.
May you feel peaceful.
May you feel loved.
