It's a common struggle to feel low self-worth,
To feel like we're not good enough,
Not smart enough,
Not worthy of praise or attention or love.
When we look deep within,
We often find that we are holding on to other people's thoughts and opinions as if they are our own values.
This is true for many aspects of our lives,
And especially so when it comes to self-worth.
Sometimes we're aware that we're doing this,
We know why we feel the way we do.
And other times,
It's quite subconscious.
In this meditation,
We will assess our current sense of worth,
What beliefs and conditionings are behind it,
And then explore if those beliefs actually align with our current values.
There is a wisdom within us all that deeply knows our innate worth,
That tenderly holds our fears and gently nurtures us into the realization of our true essence,
Our inherent value.
Let's settle in together and uncover the light that's hiding beneath the layers of baggage we've picked up on this journey of living.
Maybe you'll find some things that you can put down.
Taking a moment to get centered,
A few deep breaths,
Slower on the exhale if that's Reminding yourself that for the next 15 minutes or so,
It's safe to put down any to-do lists,
Any worries.
We're here for just a bit,
And you can resume any task and thought when you're done with the meditation.
And then gently scanning the body from toe to head,
Breathing into any points of tension,
Inviting relaxation but not forcing.
And now let's begin some self-inquiry.
I invite you not to think too hard about the answers.
Just let whatever arises to arise.
If it doesn't make sense right away,
That's okay.
It may unfold for you as the meditation continues,
Or even in the hours and days after you do the meditation.
The less we force,
The more we are open to receive.
And so asking yourself,
On a scale of 1 to 10,
What do I rate my current level of worth?
Don't get hung up on the type of worth.
Whatever worth means to you is what you're meant to explore,
And whatever number first comes to mind is the right number.
On a scale of 1 to 10,
What do I rate my current level of worth?
What led to choosing this number?
Are there any memories from my past that are tied to this number?
Anything I need to know about where my sense of worth comes from?
What's keeping me at my current level of worth?
Are there any concerns about having a higher sense of worth?
And if so,
What are the concerns?
Where did these concerns come from?
Whose voices are they?
You may be hearing the words of a parent or a caregiver,
A teacher or a coach,
Or maybe it's a societal or cultural norm that's weighing on you.
Give yourself a moment to understand the origins of your concerns.
How does the information you've gotten so far in this meditation make sense in relation to your current situation,
Your current level of worth?
And then taking a moment to ask within if there's anything else you need to know about your worth.
And what does the part of you whose worth is low need to feel reassured,
To feel safe,
To feel valued?
Or if you don't get a clear answer for that question,
Try asking what reassurance or wisdom would you offer to a dear friend who is feeling this way?
And then take a moment to offer this love and compassion inward towards yourself.
After you've given yourself a moment to absorb self-love and assurance,
Consider for a moment what it would feel like to turn up the volume of your worth just a notch or two.
What would it feel and look like to have a higher sense of worth?
See if you can feel the sensations in your body.
Where and what do you feel the most?
What else do you notice when you amplify your worth one notch higher?
What do you see?
What do you hear?
Are there any smells or colors or textures that arise for you?
Are there any messages your body would like to give to you right now?
Rest here for a moment,
Absorbing the sensations of higher worth,
Breathing this worthiness into yourselves.
This place where you rest now,
Feeling loved and valued,
This is where you belong.
This is where your soul intuitively resides.
When you forget your worth,
Return to the memory of this space.
Recall the sensations,
The emotions,
The experience,
And remember that it is always available to you.
I leave you with this poem by Mary Oliver.
You do not have to be good.
You do not have to walk on your knees for a hundred miles through the desert repenting.
You only have to let the soft animal of your body love what it loves.
Tell me about despair,
Yours,
And I will tell you mine.
Meanwhile,
The world goes on.
Meanwhile,
The sun and the clear pebbles of the rain are moving across the landscapes,
Over the prairies and the deep trees and mountains and the rivers.
Meanwhile,
The geese,
High in the clear blue air,
Are heading home again.
Whoever you are,
No matter how lonely,
The world offers itself to your imagination,
Calls to you like the wild geese,
Harsh and exciting,
Over and over,
Announcing your place in the family of things.
You are loved,
Dear ones.
You are a vital piece of the universal whole.
You are always,
Always enough,
Just as you are.
And you are,
Oh,
So very,
Very worthy.
