Welcome to your meditation.
My name is Pola and I'll be guiding you.
For this meditation you're very welcome to sit down on the chair,
Cross legged or maybe even lie down if that feels right for you.
So go ahead and take your position.
Let it be a position of comfort and then once you're settled see if you can close your eyes or maybe soften the gaze.
Begin to tune into your breath.
Noticing your breath.
Without trying to change anything about it.
Without trying to manipulate the breath in any way.
Perhaps notice if your breath feels tense or relaxed.
Whether it's deep or shallow.
Perhaps inhaling a couple of times through the nose and then exhaling out fully through your mouth relaxing your jaw,
Your tongue.
Giving yourself a couple of those cleansing breaths as you arrive fully into your body.
And as you continue to take those deep full breaths you're welcome to breathe in through the nose and out through the mouth or perhaps you would like to seal them out and continue your breath in and out through the nose.
Take a moment now to notice which one is best for you today.
And as you breathe become aware of the state of your body,
The quality of your mind.
Is your body feeling quite tense,
Quite rigid?
Is the mind rushing?
Becomes distracted with external noise or thoughts?
Can you sense where is your body holding on to tension?
Do you feel anxious or closed off or shut down emotionally?
Where is your mind?
Is it wandering or is it at home with the breath?
Or is your mind at ease or filled with restlessness,
Negativity or doubt or fear?
Take stock,
Notice what your internal landscape looks like today.
If it feels right maybe you want to place both hands over your heart and continue to inhale through your nose and exhale through your nose or mouth.
See if you can ask yourself how does it feel to place my hands over this tender area,
This place where I experience love for self and for others.
As you let your breath become more smooth and effortless,
Breathing in and breathing out,
Feeling the flow of air moving into your lungs and then back out into the world.
With each exhalation imagining that you're releasing any of those negative thoughts,
Any of doubts that might be lingering in your mind,
Any stories that maybe your mind have created they're not necessarily true or didn't happen yet.
Continue to focus on your breath.
Maybe allowing each inhalation to bring a sense of worth.
Maybe on every inhale you think I'm enough,
I am enough,
I do enough.
Allowing each inhale to draw in some self-love and each exhale to release what is no longer serving you.
Take a few minutes to just breathe and recite this mantra internally and notice how it feels as you say these words to yourself I am worthy,
I am enough.
And if your mind wanders at any point just know that it's okay,
It's the nature of the mind to wander.
Simply just bring your attention back to the breath when you can,
When you notice and observe your thoughts come and go whether they're positive or negative allowing them to pass just like the clouds floating in the sky.
Now visualize yourself standing in front of a mirror and look into your own eyes.
What do you see?
Can you read any emotions that are hiding behind these eyes?
Can you name them?
Can you not judge them?
Regardless of what appears in the reflection tell yourself I honor you,
I love you,
You are worthy of happiness.
Stay here for a while knowing that what you see in the mirror right in this moment may be different from what you see the next time you look.
See if you can breathe into your heart and visualize love pouring out of your hands and straight into your heart allowing this love to fill your heart center,
To fill the rest of your body.
Feeling a sense of comfort and calm traveling up through your chest into your neck and your head and out into your shoulders and arms and hands and then down into your ribs,
Your belly,
Your pelvis,
Your legs and all the way down into your feet,
Your whole body filled with love,
Your love for yourself,
For everything that you are and for everything that you are not.
Allowing that sensation of warmth to fill you from head to toe.
Breathing here knowing that love is always available for you when you need it.
Breathe in,
Breathe out,
Stay present,
Stay connected to your breath,
Stay connected to yourself.
When you're ready take a few more deep mindful breaths and soften a little more into the body if you can.
When you're ready perhaps you softly blink open your eyes and sit here for a few moments to acknowledge the unique experience and the power of this practice.
Refer back to it any time that you need whenever you need to create a little bit more of a loving space for yourself.
This beautiful opportunity to learn something new about yourself and maybe tune in to your physical and emotional need.
Allowing that self-love enable you to build a stronger relationship with yourself and allow you to show up more fully in your life.
I thank you for joining the practice.
I hope you have a beautiful day.
You
