Welcome back.
Let's take a moment to find your most comfortable position.
Allow your body to fully settle,
Letting the surface beneath you hold you fully and completely.
Take a slow,
Deep breath in,
Another gentle inhale,
And soft exhale,
Each breath bringing you more and more.
I want you to notice your body here,
Now.
Maybe placing a hand over the belly to feel yourself breathing.
Notice that there's nothing you need to change,
Nothing to fix.
Simply allow yourself to arrive.
With each breath,
Feel your shoulders soften,
Your jaw release,
Your chest open.
Notice how your body feels supported by whatever is underneath you.
You are safe,
And you are enough just as you are.
Now let's bring that attention inward,
Imagining a gentle light at the center of your chest.
A warm glow,
Steady,
Compassionate.
This light is the truth of who you are,
Worthy,
Deserving,
And whole.
With every inhale,
Allow this light to expand,
Just a little bit.
And with every exhale,
Imagine it washing away layers of judgment,
Criticism,
Or doubt.
If thoughts arise about your body,
Your to-do list,
Simply notice them.
They do not define you.
Your thoughts are not who you are.
See if you can simply greet whatever thoughts are present with kindness,
The way you would gently reassure your own child,
Or someone you love deeply.
Breathing in,
Self-acceptance.
Breathing out,
Judgment.
Oftentimes,
We lose ourselves in trying to please others.
As we dive into this inner journey,
We might start to uncover more about who we are.
I want you to know that you are worthy of those desires,
Preferences.
You're worthy of choosing what nourishes you.
So simply allow yourself to ask the question,
Quietly inside,
What do I truly enjoy?
Let the answers come softly,
Without pressure.
Perhaps they come as images,
Sensations,
Or feelings.
Or maybe they don't come at all right now.
That's okay too.
The willingness to ask is enough.
I want you to visualize two lists.
On one side,
You have your to-do list.
Maybe putting some things down on there mentally,
If there's something taking up your mind space.
The other list is things you can do to take care of self.
Things you enjoy and love.
Things that fill your cup,
And help you to feel like you're overflowing with gratitude.
Visualize this self-care list glowing and calling you to it.
See yourself actively and intentionally choosing that list.
With ease,
With joy,
With curiosity.
And notice how your body starts to relax when you lean toward what nourishes you.
Now,
Silently,
Or maybe out loud,
Repeat these truths to yourself.
I am worthy of care.
I am deserving of my own preferences.
I am allowed to choose what brings me joy.
I am allowed to choose what brings me joy.
I release judgment and welcome compassion.
I release judgment and welcome compassion.
Allow each phrase to sink deeper into your subconscious.
Planting seeds of self-love and self-trust.
Rest for a few moments in this space.
Just breathing,
Softening,
And receiving.
As we begin to close this meditation,
You may choose to stay right here in this calm,
Expansive state.
Simply being.
Or,
If you are ready to return,
Feeling the weight of your body,
The air on your skin,
The rhythm of your breath.
And exhale fully.
Maybe wiggling your fingers,
Stretching out your toes.
Carrying with you the knowledge that you are worthy,
Deserving,
And honored.
