Initiate Self-Worth

Self-worth and Self-love support and establish inner peace. Practice diving deep within who you are, so you can reacquaint, and re-connect with your true authentic self. With a genuinely loving and kind spirit, you can explore and expand your self-worth. Honest understanding inspires the release of old conversations and inherited behavior that is NOT you, so you can decide who you want to be and evolve into this amazing unique person, fulfilling your dreams and life purpose.

Transcript

Hello and welcome to my throat chakra and self-worth inspired meditation.

I'm so glad you're here.

My name is Lee Anderson.

You're welcome to remain upright in a seated or even a kneeling posture as we start this meditation practice.

So it's a very special meditation that will help you release tension and stress and then reacquaint you with your sense of self-worth.

I've taken inspiration from many sources especially the energetic vortex of the throat chakra which governs our communication with the world.

It's about speaking from our inner truth and knowing our self-worth.

But it's also about listening both to ourselves and others and associated with self-expression and the means of sharing our feelings,

Our thoughts and ideas rather than keeping them repressed in fear of judgment or ridicule by others.

So this energy center naturally responds to sound specifically by creating it through speech,

Song or mantra and our vocal cords produce our sounds by conducting air.

And so let's begin with the breath and conduct it in a certain way to open up and connect with our own energetic vibration.

So remaining upright in your own comfortable way and perhaps begin to soften your gaze maybe let it blur or you can close your eyes as your visual awareness refocuses inward and noticing your inhalation.

How maybe the air tickles your nostrils on the way in and how effortlessly it becomes the breath as it flows down the back of your throat and fills into your lungs and chest and maybe even your belly.

Sense all the space within you as your breath fills and occupies and then perhaps notice as it slowly withdraws and releases back out into the air.

And now pay particular attention to the sensations in your nostrils and throat.

Notice the tickles,

The coolness of the air or the warmth of the breath or anything else that you notice in this area.

And maybe you can hear the sound of your breath flowing in and out.

Noticing any feelings of the breath as it merges with the sound of the breath and let this immersion heighten your awareness and I invite you to use sound as a catalyst to get in touch with your body's inner vibrations and your life force.

Once you are in touch with it you can then strengthen your focus on it and just let it expand.

So imagine that just below your belly button there is a tiny balloon of energy and as you're inhaling imagine that you are gently inflating this balloon,

Recharging and nourishing the entire abdomen.

And allow your exhalations to be easy and smooth.

Relaxing the body and just letting go as you exhale.

Gently,

Gradually inhaling and inflating.

Gently and gradually exhaling and relaxing.

And beginning to focus more and more on the feeling of relaxation in your body.

Keeping your focus within the feelings in your body and perhaps even asking yourself how do I know my body is here?

How do I know it?

And then observe how this question connects you to the feeling of life force in your body.

And keep your focus on this feeling within the inner space of your body.

Breathing softly and evenly,

Naturally.

And then begin to invite the sounds of SO HUM arise in your mind.

As you're inhaling and lightly inflating the abdomen,

Allow the inward sound of SO to flow with the breath.

The SO is silent as it travels within your body vessel but you may sense vibrations or movement or temperature.

You'll know it's there.

And as you exhale,

Focus on relaxing the body,

Letting go and making the outward sound of HUM.

And this audible sound may give rise to vibrations within the breath as it flows out of your body.

Inhaling SO.

And exhaling HUM.

Inhaling.

Exhaling HUM.

Just observing the sensations of sound vibration within the body as the breath flows and the sounds travel.

HUM.

HUM.

It's as though the sound is coming from deep within the cells of the body.

It's as though every cell of the body is welcoming the sound SO with the inhale and offering the sound HUM.

Inhaling.

Exhaling HUM.

And adding this sound is helpful for streaming the breath.

Inhaling and absorbing the sound SO and releasing the sound HUM.

And allowing your focus to get closer and closer to the sounds and the vibrations and the feelings within the body as though every cell in the body is chanting SO.

HUM.

HUM.

HUM.

If you are finding this challenging to do or even staying interested it's okay.

Remain open and curious and kind towards your efforts.

Continue to let your attention rest wherever is easiest for you to focus.

Feeling the vibrations of the flowing breath.

As best you can focusing on the feelings within the vibration of the breath and noticing its reverberation and how it radiates out creating an expansive magnificence.

Let your awareness of this expansiveness and the feeling of vibration grow and flourish.

Focusing on the rhythm of a natural breath.

Inhaling SO.

Exhaling HUM.

HUM.

Breathing with complete attention.

Noting nourishment of the breath.

And for a few moments you can imagine the air is coming into your body through every pore of your skin.

So you're breathing in with the whole body drawing nourishment into the whole body.

Sensing a feeling of gratitude for the vibrations having cleared the way for openness,

Optimism and pure connection for your body and calming of the mind by the energetic nervous system.

Noticing the peaceful still space.

It's almost as if the humming has carried out the unnecessary noise and chaos of chatter contained within the mind.

And when you feel ready you can release from the humming and just welcoming back the effortless rhythm of your natural breath.

Your awareness remains curious as it explores any of the same or new sensations in this new moment.

And now I invite you to check in with your whole body and perhaps gently and mindfully reposition yourself to reclining back into a Shavasana posture.

Or you are very welcome to remain as you are and you can choose to reposition at any time you need.

Always taking good care of yourself.

This is practicing kindness and compassion towards yourself.

And again noticing the breath as you breathe in through the nose.

Just naturally letting the breath release either out the nose or the mouth.

Along with any tension anywhere from your body just loosen and release and let go.

And know that your body is fully supported here.

You aren't going to fall or roll away so all your muscles can rest.

They don't need to do anything to keep you safe.

You are safe.

So let them ease and relax as you continue to witness the quality of the breath.

You can even imagine the earth beneath you and feel it as you let go of any effort and really sink into it.

And the next breath flows tenderly.

It's almost as if the earth rises up around you and encases your body holding you.

You simply rest and lean into it.

Here in this moment the earth is carrying you and as effortless as is the breath so is your desire to do anything.

You can do nothing.

Just notice the absence of any feelings of habit or tension and let your awareness dive deeper into the ease and naturalness of the stillness in your body and this present moment.

And without wishing to change anything at all begin to notice the position of your jaw.

Are you clenching your teeth?

Is your jaw being held?

Or perhaps your lips are squeezed shut?

Just notice and see if you can get a sense of your mouth and jaw just the way it is right now.

And now invite your jaw muscles to relax.

Maybe your mouth opens just slightly and you can feel a sense of expansion in your sinus cavities as your breath flows through freely.

So relax the back of the neck across the top of the shoulders and down into the upper back.

And I invite you to bring your attention to the little place where your nose and upper lip come together.

There's that little hollow there,

That little V-shape.

Just notice this area and then gently guide your attention around the mouth in a slow and inquisitive circle.

Guide your awareness following the path of the lips all the way around past one corner and along the bottom lip and then along to the other corner and back up to where you began just below the nose.

And when you get to the starting place,

Move around again in the opposite direction.

Just paying attention all the way around from below the nose to the corner of the mouth and along the lower lip.

Back up and around and eventually resting your attention in that lower valley that separates the nose and the upper lip as you breathe.

Just resting in this effortless natural position,

Surrending into this peaceful stillness.

Not doing anything,

Body breathes all on its own and perhaps you sense the relief of every exhale as you release more and more tension and more and more stress and anything that no longer serves you.

Just release it all out,

Out through the mouth with a loud sigh.

And then maybe there's a sense of some old conversations that have been living here.

The words you said or didn't say but their moments have passed and holding on to them is a burden.

They are heavy and they weigh you down.

So I invite you to let them go.

As you breathe out,

Release any held conversations that have been blocking your emotions and creativity.

Release any stagnant words and phrases that you've been holding on to or repeating.

Listening as they rise up into your awareness.

Listening for anything that is not you,

Not your true authentic self and let them go.

The time for these words have passed.

So breathe them out and let them all go.

And sense the fresh and happy space that has been created in your mouth and throat for beautiful loving words,

New conversations and open communication and unrestricted creativity.

Notice the softness in the front of the throat,

The gentleness about the neck and a sense of lightness and ease across the shoulders and upper back and under the shoulder blades.

A genuine release,

Not holding on to anything,

Not doing anything,

Nothing at all.

Other than undoing as you surrender to an openness,

Almost an emptiness and really resting in the peace within this moment.

Welcoming in calm,

Peace that follows from emptying out congestion,

Chaos and the replaying of inherited programming no longer serves who you authentically are or where you are going.

Surrendering to the effortlessness of the natural breath and observing as it carries out any last remaining negative or blocking mindsets.

And appreciating gratitude for the stillness yet thriving in the aliveness of your very being.

And the raw beauty and sweetness of being natural,

Effortless,

Patient and still.

This is you.

Sense your fulfillment,

Contentment and your bliss.

Having let go of all worries,

Letting go of all stresses.

You have no worries,

You have no stresses,

You have no opinions.

Let go of your opinions and immerse in this stillness,

Silence.

Greeting this peaceful moment and following your breath as it takes you deeper within.

Inner peace.

You feel safe and free,

Here for creativity,

Inspiration and to dream.

Breathing here in stillness and sensing awareness of this moment.

With no desires,

Letting go of your desires.

Simply enjoying the company of your own being,

Completely fulfilled and satisfied,

Content and free to think and feel how you wish.

Experiencing this moment not out of compulsive behavior or habit or expectations but with great awareness of your self-worth.

With no predictions,

Letting go of predictions.

With no deadlines.

You can let go of deadlines,

Simply just being as you are and knowing your true self without any distractions.

Simply smile and be fully content with this moment in this infinite,

Silent and peaceful space.

In this moment you are so abundant,

You are blossoming,

You are of an infinite nature and your frequency is pure love.

So I invite you to place your hand on your belly or over your chest and heart as you feel your body's rhythm.

Feel your vibration as your breath flows in and fills your lungs and heart space and maybe that gently lifts your hand.

Witness and capture a sense of your rich self-worth.

Every release creates space and clarity to observe your true,

Authentic,

Beautiful self.

Be curious and kind as you explore and admire yourself and your self-worth.

As you breathe in,

Quietly say,

I am worthy.

As you breathe out,

Quietly say,

I am enough.

And stay present with yourself,

Resisting the urge to judge yourself.

It's from within this empty,

Silent space that we progress forwards into a new terrain and release any past judgments,

Notions or opinions.

They no longer serve you,

So let them go.

They're not there.

Breathing in,

I am worthy.

Breathing out,

I am enough.

I am worthy.

I am enough.

I am deserving.

I am worthy.

I am enough.

I am deserving and I am ready.

Breathing in and swelling with self-love.

Let it billow all through you,

Wash through every cell and lovingly acknowledge your self-worth.

Breathing out and letting your energies calm and settle as you appreciate your inner peace and allow your inner wisdom to guide you.

Within you here is your safe and protected space to return to,

Your inner sanctuary no matter how much your external world fluctuates.

Feel secure here and totally present with your true authentic self.

You are your greatest resource.

You are your own rock.

Trust yourself and your emotional fulfillment to power and create any form of abundance,

Love,

Time and joy.

Breathe deeply within your self-worth.

What lies within your own frequency is greater than any dollar amount,

Any external comfort or any praise from someone else.

These are all very nice but you don't rely on them or any external reassurance.

You are secure within your own self-worth.

Breathe into the very essence of who you are,

Of who you are becoming.

Wander in your uniqueness and remain open to understanding the gifts you bring to the world.

I am worthy.

I am enough.

I am deserving.

And I am ready.

And we're the gentle tenderness now.

Let your awareness begin to notice all the sensations around you.

Feeling again into the realness and heaviness of your body and perhaps hearing the sounds both near and far.

Smelling any smells and gently opening to all the possibilities of our amazing universe.

Without resistance or hesitation release a cleansing sigh out the mouth.

Your awareness remains in your energetic space that you have cultivated.

So only when it feels natural and appropriate for you,

You can invite back in some gentle movement through the fingers,

The toes,

Maybe some slight stretching and and gentle movements.

So taking all the time that you need to transition yourself back into this space,

Your day,

Your evening.

Just staying in touch with the quality of your breath and feeling the aliveness in your body.

And with a grateful heart,

Notice the great abundance,

Love,

Joy and peace you are reflecting.

It is available to you now and always.

Thank you so much for being here and choosing to honor yourself and nurture yourself in this way.

I am always so inspired and grateful.

So many beautiful energies that share this space and collectively we all benefit from that.

So thank you very much for practicing with me today.

Namaste.

Reviews

This is a really good meditation. I love her accent, choice of words and phrasing. Plus, she allows silent pauses. A rich experience, I will listen again!

This was FANTASTIC. It brought tears to my eyes. Thank you for this. So much. 💜

I am worthy. I am enough. I am deserving. I am ready.

Thank you soooo much... that was beautiful and so inspiring... I think it’s got me back on my life path... quite profound for me this morning... thank you... namaste

Lovely calming meditation. I like that there is no music which for me can often be off putting. Besides, with your soft calm voice no music is required.

Gentle and loving. Thank you.

Outstanding! Most excellent breath and body meditation. Very calming and centering. Your voice and instructions are lovely. Saving this one. Thank you. ☮️💖🙏