Hello my friends,
Thank you for joining me today for this guided meditation.
Today we'll be working on feeling adequate.
So often throughout our lives we feel inadequate with our appearance,
Our job performance,
Our relationships,
So many things.
To begin,
Maybe you'd like to do a journaling exercise,
Maybe taking note of where these feelings of inadequacy stemmed from.
Maybe a seed was planted in you long ago.
Try to think back to your earliest memory where these feelings may be rooted,
Where that seed may have been planted.
And when you're ready,
Find yourself a comfortable seat.
Begin to notice any feelings or sensations that come up.
Maybe scanning your body as you're sitting here.
Are there any feelings in a particular part of your body?
Any tension you may be holding between your eyes,
Your jaw,
Your hands,
Your feet,
Your chest,
Your belly.
Take a moment to find that place where the discomfort is not only a feeling,
An emotion,
But also has a physical sensation,
A tension maybe.
Maybe it's more like a racing heart or an upset stomach.
Maybe it's sore or tender or tight muscles in your back or your neck.
Let's use our breath to soften these areas.
Taking a big breath in to fill up and a cleansing breath let it go.
Take another breath in through your nose this time.
Right out through your nose.
Finding equanimity now in your inhales and your exhales.
Perhaps counting the length of your inhale and the length of your exhales.
Let's work on creating balance between the two.
Visualizing on the inhales,
You're filling yourself up with energy,
Lightness,
And acceptance.
And on your exhales,
Releasing those feelings of inadequacy.
Focusing on that seed that was planted in you long ago.
Often times,
It's difficult to determine what that seed was.
The layers may have piled on top of it,
Making it hard to decipher where it originated.
Visualize yourself peeling back these layers like layers of an onion.
What is on the surface of these feelings of inadequacy?
Is it the words you heard from someone you cared about recently?
Is it thoughts that you had for yourself?
Let's peel those layers back and go one level deeper.
When did you originally begin to feel this way?
Can you remember what it felt like,
What it sounded like,
What was happening around you in your environment?
Can you breathe into this space,
Noticing if any tension has shifted to a different place of your body?
Maybe your hips,
Maybe your legs,
Just noticing as you are doing this work how you are feeling physically.
And using your breath to go to the new place where you are feeling the sensation.
This work is not easy.
It takes time to peel back these layers,
Going deeper into where these feelings originated.
Trying to settle the areas of the body that feel agitated.
Keep coming back to your breath,
Filling up with acceptance,
Love,
Serenity and breathing out negative thoughts,
Memories,
Sensations.
Breathing in,
I am adequate.
Breathe out,
Let go,
Soften.
Breathe in,
I am enough.
Breathe out,
Release tension.
Breathing in,
I am worthy.
Breathing out any judgement.
Breathing in,
I am love.
Breathing out any uncertainty.
Breathing in,
I am strong.
Breathing out any weakness.
Breathe in,
Breathe out.
As you are breathing,
What mantra,
What words will bring you strength and fill you with feelings of acceptance for yourself?
Say those words in your mind as you breathe in and release any tension as you breathe out.
Keep breathing in this way.
As you are breathing,
Focusing on areas of your body that feel tight or tense,
Allowing them to relax more and more on your exhale.
You can stay here as long as you like.
Feel free to pause this recording and continue breathing and saying your mantra.
If you are ready to let go of the meditation,
Start to bring some movement back into your body and to flutter your eyes,
Bringing awareness of your surroundings,
Letting your breath return to normal.
And before you go,
Taking a moment to acknowledge the hard work that you've done,
I bring my hands to heart center to close this practice.
The light in me sees the light in you.
Namaste.
