Find a comfortable seat,
Whether that's lying on your back or sitting upright.
I invite you to close your eyes.
If you are not comfortable closing your eyes,
Then allow your eyelids to soften,
Trying to gaze at the top of your cheeks.
Become aware of your breath,
Your genuine breath as it is right now.
Not trying to change it in any way to what you imagine may be the right way to breathe.
Just accept your breath the way it is right now.
When we are genuine and accepting,
There is no judgment.
Take a long,
Slow,
Deep inhale through the nose,
Followed by a long,
Slow,
Deep exhale through the mouth.
Do this a few more times on your own.
Approach your breath with an open mind,
No expectations.
Perhaps your inhale was not as deep as you hoped.
Perhaps you exhaled quicker than you would have liked.
Regardless of the expression of your breath,
Warmly welcome each inhale,
Followed by each exhale.
Stay present.
If you find your mind wanders with thoughts or worries of the day,
Return your focus to each inhale,
Trusting that it will be followed by each exhale.
You are safe.
I invite you to think of something that you like about yourself,
Something you feel you are strong in.
Hold that in your mind's eye with each inhale soaking in the thoughts and feelings that come up with it.
Become aware of how you feel,
The physical sensations that accompany it.
Feel the breath associated with it.
Reflect on what you are experiencing right now.
Allow it to nourish you.
I now invite you to think of something opposite that perhaps you do not like about yourself,
Something you struggle with accepting.
Hold it in your mind's eye.
Each inhale soak up the thoughts and feelings that come up with it.
Become aware of how you feel,
The physical sensations that accompany it.
Listen to the breath.
Reflect on what you are experiencing right now.
On your next exhale,
Let go of all negative sensations.
On your inhale,
Replace the sensations associated with the sensations of the initial feeling you held about what you liked about yourself.
For each negative feeling,
Invite the opposite.
Reflect this not-so-liked feeling.
Nourish it with all the feelings and sensations of your strengths.
This life is a gift.
You are enough.
On your next inhale,
I invite you to slowly bring awareness back to your surroundings,
The seat you are sitting on,
Sensations in your hands and feet,
Noises around you.
Exhale.
When you are ready,
Slowly begin to open your eyes.
Thank you for your time.
