Hi and welcome to self-love and awareness meditation.
Prepare your mind and body for the practice and try to enjoy a few moments of stillness and inner awareness and try to achieve the peace of your body and mind throughout this practice.
You can sit cross-legged or you can lie down on your bed or the sofa but try not to fall asleep but rather be aware of what's happening in your breath and in your mind.
We'll try to initiate the practice with a few deep inhales and exhales so that you will allow your mind to know that for the next few minutes you're going to concentrate on the work within.
Inhale and exhale.
Inhale and exhale and again inhale and exhale.
Now try to connect with yourself.
Feel how your body is supported by the floor,
By the bed,
By the earth itself and try to locate the place in your body where you feel the breath the most.
It can be in the belly which is expanding and contracting with every inhale and exhale or it can be in your chest rising and falling or it can also be in your nose where the air comes in and comes out with every inhale and every exhale.
So take a few breaths and choose the place in your body where you feel it,
Where you feel the air coming in and coming out,
Where you can observe easily the breathing rising and falling expanding and contracting.
And now when you found the place let's spend a few moments just observing our inhales and exhales and I invite you to gently say inhale when you inhale and exhale when you exhale.
You can whisper,
You can say to yourself but just try to pay all your attention to breathing in and breathing out.
Say inhale when you inhale,
Say exhale when you exhale,
Inhale and exhale,
Inhale and exhale,
Inhale and exhale.
And try to continue for a few more moments in your own pace making yourself comfortable breathing in really deeply and exhaling with ease trying to empty your body of all the thoughts and feelings.
With the next inhale try to observe your body,
Scan your body for any area of tension or nervousness or maybe even pain.
Start with the crown of your head moving through your facial muscles to your neck and the shoulders,
Your upper arms,
Your forearms,
The palms of your hands into your chest,
Your belly,
Your lower back,
Your pelvis in your hips,
Your thighs,
Your knees,
Your shins and ankles and through to your feet and toes.
When you've come across any area of pain,
Tension or discomfort try to breathe in really deeply and release the tension with the exhale.
If it needs more attention try to breathe in and breathe out through that area concentrating for a few more breaths,
Releasing with every inhale and every exhale.
And now when your body is feeling at ease try to think of what is your mood right now,
What are you feeling,
What thoughts have come to your mind recently.
Try to think of any obstacles,
Feeling of nervousness or agitation,
Maybe insecurity or self-doubt or just anything that have been bothering you lately that has been on your mind,
In your thoughts and consequently in your body.
Now I want you to visualize a room.
It can be any room that you want,
It can be fully furnished or can be just a plain room with white walls and just a basic chair in it.
And now imagine yourself entering this room.
How does it feel?
What is the air like inside?
Just give yourself a few moments to observe what is happening in your room to see any details that you see there.
And try to also see how you feel inside that room.
Do you feel a bit nervous or do you feel relatively calm and stable?
Whatever you're feeling find a place for you to sit down.
Now imagine that you're sitting down and looking in a big white mirror.
This mirror reflects your body but also your mood and your feelings.
And now imagine that you started telling this mirror whatever is on your mind,
Whatever fears you've been facing,
Whatever doubts you've been experiencing,
Whatever challenges that have come across you recently.
I want you to express all the fears,
All insecurities out loud face to face to this mirror.
You can be yourself there is no one in the room except you and the mirror.
There is no one outside no one is listening.
Just say it,
Just lay out.
You can say it in whatever voice you would like to choose.
You can be loud,
You can be nervous,
You can be calm,
You can be whatever you want to be.
Your main goal is to say it all,
To say all that's been on your mind lately,
To release all the negativity.
And at some point you will realize that there is nothing more left to say.
You've done it all,
You've let it out and it suddenly becomes very light and empty inside your body.
So when you feel this lightness inside you I want you to stand up and leave the room closing the door and leaving all the fears behind you.
And with the next inhale I want you to feel this lightness and easiness in your body and in your mind.
I want you to feel elated and worry-free because all the burdens of your existence are now left behind and locked in that room.
And now all you're left with right now is the feeling of pure love.
Love for yourself,
Love for your body,
Love for your whole being.
And I want you to repeat to yourself,
You are loved,
You are cherished,
You are cared for.
And while you say to yourself I want you to feel the feeling of love,
Hope and peace inside your body.
There is melting everything inside and leaving your whole being really warm and peaceful.
And I want you to remember this feeling of warmth and peacefulness.
And for the next time the new fears or challenges will arise you'll just treat them as your own experience.
The experience that will allow you to grow and learn throughout your life.
And no matter what experience you will have down the road you will remember that you are loved all the time unconditionally.
And this feeling of love is always with you,
It's always inside you and it's always accessible by you.
You just need to look within and find it through your inhale and exhale.
And now coming to the end of our practice I want you to thank yourself for this time of self-reflection,
For these moments of silence and inner stillness.
You may slowly start to move your fingers and toes,
Feel your physical body and whenever you are ready you may open your eyes.
Namaste and thank you for being with me.
