So go ahead and get comfortable,
Create a long spine,
Maybe close the eyes if you like,
And just bring yourself into your body just by noticing what you feel right now.
What does your body feel?
Maybe it's the temperature of the room or how the clothes feel on your body.
What are you feeling right now with your body in this moment?
Now take a moment just to release expectations,
Bringing your awareness to your breath,
Just feeling it flow effortlessly in and out of your body.
Just follow your breath until you feel your mind begin to quiet down,
Even if it's just a little bit.
Just continuing to breathe,
Letting everything slow down,
Become quiet and still.
And now in your mind's eye,
Visualize yourself standing in front of you.
See yourself,
Look into your eyes,
And see yourself the way a loved one would see you.
Maybe it's your child,
Maybe it's a parent,
A best friend,
Your dog.
Look at yourself through the eyes of one that loves you dearly.
What do they see when they look at you?
Notice how whole and worthy that they know you are.
They see your worth.
They see that you're whole.
Look at yourself through their eyes for a few moments,
With that same softness and love and fondness that they have for you.
Try your best to experience that for yourself.
Now continue to look at yourself,
But look yourself in the eye and begin to incorporate the mantra with your breath.
On the inhale,
Think,
I am enough,
And on the exhale,
I am worthy and whole.
Inhaling,
I am enough,
Exhaling,
I am worthy and whole.
Continue to gaze at yourself,
Breathing deeply,
Letting warmth spread through your heart.
As you inhale,
Thinking,
I am enough,
And exhaling,
I am worthy and whole.
Just continue to breathe and be with yourself,
Repeating this mantra.
Inhaling,
I am enough,
Exhaling,
I am worthy and whole.
Every time you repeat this mantra,
Feel it deeper within you,
Solidify it,
Know that it is true.
Inhaling,
I am enough,
Exhaling,
I am worthy and whole.
Just being there,
Holding space with yourself.
As you repeat this mantra and you know deep within you that you are so worthy,
So whole,
And you are enough,
Continue to look at yourself just for one more round of breath,
Repeating that mantra a final time,
And then releasing your mantra,
Returning your awareness to your breath as everything softens.
Your heart opens and you allow yourself to be reminded of just how worthy and whole and enough you really are.
And then when you're ready,
Taking your hands,
Placing them over your heart,
And closing your meditation by saying something kind to yourself.
Thank you so much for joining me today.
