Hi,
So let's begin by consciously deciding on leaving everything else aside to focus on just yourself and this wonderful time that you get to enjoy with yourself.
Find yourself a comfortable place to sit or lie down.
And as you settle in,
Take a big full body stretch and allow your body to rest wherever it feels good to do so.
Do not judge where your arms and legs are or how they are.
Just be in this moment in the here and now.
Make sure to notice if there's any part of you that feels under too much pressure or giving too much effort.
And if that is so,
Simply let go and relax.
And now gently lower your gaze and deepen your breath with each cycle of inhale and exhale.
And whenever it feels right,
Simply close your eyes and draw your attention to your breath.
Noticing how it feels,
What the rhythm feels like today without judgment,
Without concern.
Find comfort in this moment.
Now take a moment here to reflect on how your life journey to this moment has been.
Look how far you have come.
Look at all the things that you have achieved.
Take into account the wonderful insight you have gained into yourself and your life.
Notice if your mind begins to wander a little too much beyond what is necessary.
Recall how you have the ability to bring your attention back into the here and now by simply anchoring your attention to the rise and fall of your chest as you breathe.
And as you do so,
Begin to deepen your breath by taking longer inhales and longer exhales with each cycle of breath.
And now as your mind and body begin to relax,
Indulge yourself in a quick scan of the body to check if there are any signs of stress anywhere.
Check your forehead and the sides of the eye to see if the muscles are tense there.
If so,
Simply relax them upon your next exhale.
In a similar way scan your entire body.
And now that you're at ease,
Draw your attention to your breath once again.
The rhythmic movement of your chest and belly as air moves in and out of your lungs.
And on such a positive note,
Take a moment here to gently whisper to yourself,
I deeply and completely love and accept myself.
Repeat these words.
Say them like you mean them.
Say them and feel them.
I deeply and completely love and accept myself.
And now become one with this unconditional acceptance and love for yourself.
As you say to yourself,
I am happy.
I am healthy.
I am safe.
Once again in sync with the rhythm of your breath.
Repeat these words to yourself.
Say them like you mean them.
In this moment in the here and now,
You are happy,
You're healthy and you're safe.
Say it,
Feel it and let it sink in.
And now as you take your next cycle of breath,
It is time to extend this feeling of acceptance and non-judgment to your family,
Friends and others you have met.
As you take your next cycle of breath,
Think of the people who are closest to you in your life right now.
Who are they?
Where are they?
How do they make you feel?
How important are they to you?
And upon your next inhale,
Soak in all of the love they shower upon you.
And with the next exhale,
Send lots of gratitude and positivity their way.
And as you do this,
Keep them in your mind and repeat the words.
May you be happy.
May you be healthy.
May you be safe.
That's right.
Say it like you mean it without any judgment.
May you be happy.
May you be healthy.
May you be safe.
Think of being in this moment.
Think of the people closest to you.
The ones you love the most and then send their way more warmth,
More kindness and more happiness.
Send them just the way they are.
By wishing for the happiness of others,
Not just the ones closest to us,
We truly find ourselves in sync with the essence of radical acceptance and altruism.
With the next cycle of breath,
Call to mind all the people who you love dearly but who are not here with you anymore.
And without permitting any judgment to leak in here,
To emotionally overwhelm you,
Acknowledge your love for all these people.
Send your love,
Acceptance and gratitude their way too.
Take a moment here to note how it feels to send positivity to other people.
Notice how much space it creates within your heart.
And with your next inhale,
Once again run a quick body scan to check if there are any signs of tension in your muscles anywhere in the body.
If so,
With every exhale let go of all the tension and relax your muscles.
Now take a moment and make a mental note of all the lightness that has sunk into you by virtue of extending your love,
Gratitude and kindness to not just yourself but to others as well.
And now as you prepare to bring your awareness back to where you are,
Back to your surroundings,
Give yourself a tight hug.
Wrap your arms around yourself.
Give yourself the tightest and warmest hug.
And say to yourself,
I love myself.
I accept myself.
I am happy.
I am healthy.
I am safe.
Now stretch your arms and legs.
Snap your fingers and come back to the urine now of the real world around you.
Now stretch your arms and legs.
And relax.
You you you
