3-Minute Encouraging Affirmations

This short meditation practice focuses on connecting to your breath, grounding in the present moment, and repeating affirmations to yourself when you need encouragement. Feel free to take whatever affirmations resonate with you and leave whatever doesn't.

Background music: Traktak - Jesse Gallagher

Transcript

Welcome.

I invite you to find a comfortable position either sitting or lying down,

Whatever feels right and good for you in this moment.

Bring awareness to your breath.

Notice your inhale and your exhale.

As you inhale,

Ground down in this present moment.

And as you exhale,

Release tension.

Feel free to close your eyes or soften your gaze if you feel safe and continue staying connected to your breath and your body in this moment.

I invite you to repeat the following affirmations either silently or out loud to yourself whenever you feel like you need some encouragement.

Feel free to take whatever affirmations resonate with you and leave whatever doesn't.

I am healing.

I am whole.

I am enough,

Even on my worst days.

I will do my best today with what I have.

I am grateful for all that I am and all that I have.

I am blessed.

I can begin again.

I can begin as many times as I need.

I forgive myself for my mistakes.

I am growing through it.

I give myself permission to rest.

I acknowledge my feelings.

I don't need to rush my healing.

I can show up as my full,

Authentic self.

I give myself grace.

I show myself compassion.

I release what doesn't serve me.

I am calm.

I am at peace.

I am grateful for this moment.

I am grateful for myself.

To close out this practice,

I invite you to take three collective breaths together with me.

Inhaling through your nose and exhaling through your mouth.

Two more.

Inhaling and exhaling.

Last one.

Inhale and exhale.

Release all tension.

Thank you for joining me and thank you for allowing me to lead you in this practice.