Today's meditation is about giving yourself the kindness and love that you need and deserve.
To begin,
Sit in a comfortable place where you can move around a little bit if necessary.
Close your eyes and focus on your breath.
Just allow your breathing to be as it is.
Notice as your body settles into the present moment.
Think of your breath as a messenger,
Letting you know how you're feeling in this moment,
Physically and emotionally.
Allow whatever you find to simply be there,
Along with you.
Notice the feeling of the breath and if there's a pause before you exhale.
Notice the sensation of breathing out.
Now,
Think of a loving presence.
It could be a beloved family member or a friend.
One who is living or one who has passed away.
It could be a spiritual figure,
Like a teacher,
The Dalai Lama,
A minister or a guide.
For some people,
It could be a pet.
Dogs and cats are often great teachers of unconditional love.
It can also be an archetypal or God-Goddess figure,
Such as Jesus,
The Great Mother Goddess,
The Buddha,
Allah.
Anyone who brings you a feeling of peace,
Of love and of safety.
Of being cared for.
Of being accepted,
Exactly as you are,
In this moment.
If no one comes to mind,
You could also imagine what you would want to experience from a guide,
From a mentor,
Or from a loved one who loves you unconditionally.
How would you feel in their presence?
What would it be like to be wholly accepted and embraced for the person you are right now?
To feel worthy,
Seen and cared for?
Once you feel even a tiny bit of this feeling,
Notice what it feels like.
Is it warm?
Is there a sense of light?
Of energy?
Does a color or texture arise?
Whatever comes up for you,
Allow it to be there.
What words would you want this being to say to you,
If they could speak?
Some examples that might help.
I love you,
No matter what.
You are worthy.
You are doing your best.
You are enough.
I am always loving you.
Place a hand on your heart and feel that sense of love and acceptance seeping into your body,
The way heat from a hot water bottle or sunlight would flood into you.
If it helps,
Keep repeating their message to you.
I love you,
No matter what.
You are worthy.
You are doing your best.
You are enough.
I am always loving you.
You might also imagine this being putting one or both arms around you,
Embracing you.
Sometimes it can be powerful to wrap your arms around yourself in a hug,
Imagining this love surrounding you,
Loving every single aspect of you,
Including the ones you find hard to accept.
I love you,
No matter what.
You are worthy.
You are doing your best.
You are enough.
I am always loving you.
If you find yourself struggling to embrace your whole self,
See if you can embrace that fact too.
Keep hugging yourself,
Floating in this presence of unconditional love and acceptance that exists for you,
No matter what.
I love you,
No matter what.
You are worthy.
You are doing your best.
You are enough.
I am always loving you.
And when you are ready to move on from this meditation,
Remember that this love is always accessible to us.
There is always love there for us.
Sometimes we just forget to look.
In your own time,
Slowly and gently,
Bring your awareness back to your physical surroundings and open your eyes.
This is Mary Freeth,
Wishing you a day filled with love and kindness.
We'll see you again tomorrow.
