Sometimes negative self-beliefs can flood our mind.
That we are not worthy,
Or that we're not good enough,
Or that we're incapable of this or that,
Or that we don't belong,
Or that we are unlovable.
These negative self-thoughts we might have can completely take over,
Abruptly interrupting the task at hand,
Or the enjoyment we were just experiencing.
Let's take this time to find the warmth that we have for ourselves.
It is in there somewhere.
Let's go bathe in that feeling of worthiness once more.
Finding a comfortable position to sit in.
Lowering your gaze or closing down the eyes.
Feeling into your body.
Setting our intention for this meditation.
Repeating the following words to yourself.
I am worthy.
I am loved.
I belong.
You might like to rest your left hand on the heart space,
The center of your chest.
Perhaps the right hand might like to rest on top of the left hand.
Bringing awareness inwards.
Breathing into the heart space.
Breathing with your own natural rhythm.
You may like to keep your hands resting at the heart center throughout this meditation.
You're welcome to rest them in your lap at any time too.
Scanning through the body.
Feeling any sensations of discomfort.
Of tension.
Of numbness.
If you feel any tension in your body or discomfort or numbness,
Let's allow this to release.
On your next exhale,
Allow any numbness or tension in your body to release.
Again on the exhale,
Allowing any feelings of numbness or heaviness or tension.
Let it seep out of your body.
Breathing in warmth to the heart space.
Breathing out fully,
Releasing any of that heavy energy that might be sitting in your body.
Continue with your natural breath.
Bringing awareness to your heart space.
You may like to sit in this space.
Becoming aware of your breath whilst also noticing your heart space.
The thinking of a person that you care about.
Bring their image into your mind.
See them smiling at you.
If they were feeling unworthy.
If they were feeling unloved.
If they were feeling that they don't belong.
What comfort would you give them?
What reassurances would you share with them?
Sit in this space.
Feel the energy and love you would share with them.
Feel the warmth you would share with them.
Feel the ways in which you would comfort them in this time of need.
Bringing awareness back to the heart space.
Let's rest here for a few moments.
Bringing your hands behind your head.
Bringing them back to the heart space.
What can you feel?
Thinking of that person you care about.
Bring their image back into your mind.
See them smiling at you.
Now feel the love and compassion they feel for you.
Feel their energy.
Their warmth surrounding you.
Feel their reassurance that you are worthy.
That you are loved.
That you belong.
Feeling their compassion for you.
The love for you.
Flood your body with warmth.
A deep hug.
Again feeling their reassurance.
That you are worthy.
That you are loved.
That you belong.
Sitting with what is coming up for you right now.
Holding this space for yourself.
In this moment.
And this moment.
And this moment.
This breath is for you.
And so is this one.
And this one.
You are worthy of being you.
Just as you are.
You are loved.
Just as you are.
You belong.
Because you are you.
Just as you are.
Sitting with the sensations that might be coming up for you at the moment.
Bringing your attention to your heart space.
Breathing into your heart space.
Allowing any slow or heavy energy to release on the exhale.
Continue this for a few breaths.
Breathing into the heart space.
Allowing any slow or heavy energy to release on the exhale.
Breathing into your heart space.
And allowing any slow or heavy energy to release on the exhale.
Breathing into your heart space.
And allowing any slow or heavy energy to release on the exhale.
And returning to your heart space.
Returning to your natural breath.
Bringing our attention back to the intention of this meditation.
Repeating after me and feeling into your body and knowing that this is true.
I am worthy.
I am loved.
I belong.
Bringing your attention to your heart space.
Breathing into your heart space.
And allowing any slow or heavy energy to release on the exhale.
And bringing our senses back to the space we are in.
Bringing your palms together in front of your heart space.
And rubbing your palms together fast to generate some heat.
When you're ready,
Bring your palms to gently cup your eyes.
Feel the warmth that you can bring to yourself.
You might like to spread the fingers now to let some light in.
When you're ready,
Open your eyes and place your hands into your lap.
Thank you for taking this time to be with yourself.
Go gently and know that you are worthy.
Just as you are.
Your meditation is now complete.
