We are usually our own toughest critics,
Speaking to ourselves in ways we would never speak to a friend or a loved one.
Luckily,
Having a more loving relationship to ourselves is a skill that we can practice and build over time.
So in today's meditation,
We'll start to build this skill by bringing a more loving and kind attitude towards ourselves and see how much ease and joy it can inspire in the rest of your day.
So let's get started.
Find a comfortable posture,
Maybe that's sitting in a chair or on a couch or maybe your body would feel best lying down today.
Always doing whatever feels best to you and your body right now.
Close your eyes if that feels comfortable.
You can also just soften your gaze to let your awareness turn inward for this meditation.
Let's start by focusing on our breathing.
Notice your breath as it flows into your body and then back out of your body.
Breathing in,
Filling up with nourishing oxygen,
Breathing out,
Letting go of what you don't need right now.
Start to imagine the path of your breath as it comes into your body,
Flowing through your nose or maybe your mouth,
Down into your throat and into your lungs.
And imagine your breath can flow down deeper into your stomach,
Your pelvis and through your limbs to the tips of your fingers and your toes.
Imagine your breath can pick up anything that you don't need right now as it travels down into your body,
Working through physical and emotional tension or anything else that it comes across.
Then flows out of your body on the exhale.
As if your breath is a warm ocean wave,
Let each wave bring in relaxation as it takes away tension.
The waves flow in and the waves flow out.
Each breath leaving you feeling a little lighter and more relaxed.
Continue to follow the waves of your breath,
Letting yourself feel present and grounded in this moment,
Knowing that you're safe to just be here right now.
There's nothing else to do.
There's nowhere to go.
You've given yourself the gift of these few minutes to just be here.
So just be here now.
Now we're going to start sending love to ourselves,
Practicing that kind attitude by repeating phrases silently in the mind.
If this is your first time doing this meditation,
Or if you like many others have a hard time offering kindness to yourself,
I want you to imagine yourself now as a small child.
Maybe you have a picture of yourself you can bring to mind or a memory that makes you smile.
Just letting this image of you at a younger age fill your mind.
As it fills your mind,
Let this image really open your heart.
This version of you is maybe innocent,
Loving,
Curious,
Hopeful,
Or many other things.
Opening your heart to this younger version of you and all that they represent.
It can be easier to start by sending these phrases of loving kindness to these versions of ourselves.
So with this image of yourself as a child in your mind's eye,
Start to repeat these phrases after me,
Directing them to this younger version of you silently in your mind.
May I be happy.
May I be safe.
May I be healthy.
May I be at ease.
You can also add in any phrases that feel good to you here based on what you need today.
May I be brave.
May I be loving.
May I be abundant.
Whatever you want to offer yourself,
Send these phrases now.
Continuing to repeat these phrases,
Directing the energy and the intention of them to this younger version of yourself.
May I be happy.
May I be safe.
May I be healthy.
May I be at ease.
Or any other phrases that feel good to you right now.
If it feels okay to you,
You might play around with dropping the image of your younger self now,
Bringing yourself today in this moment to your mind.
Offer these or any new phrases of love and encouragement to yourself now.
May I be happy.
May I be safe.
May I be healthy.
May I be at ease.
Really letting the energy and the intention of these phrases sink into your body as you're offering them.
Maybe you can imagine them like a warm light coming into your body and filling you up with love.
May I be happy.
May I be safe.
May I be healthy.
May I be at ease.
These are any other phrases that feel good to you today.
Feeling to offer them and letting this energy and kindness sink into your body.
May I be at ease.
And letting these phrases go,
Bring your whole body into your awareness now and notice how you feel after offering these phrases to yourself.
Maybe some tension came up or maybe you feel very relaxed.
Whatever's here,
Let it all be a part of your practice today.
You are worthy and deserving of kindness and support from yourself.
You can offer this love to yourself every day.
You just did.
Great job.
Taking some movements here to wake your body back up.
Maybe a stretch,
Rolling your neck or your ankles and eventually opening your eyes.
I invite you to play around with offering yourself these phrases or some version of them throughout your day when you feel in need of some support.
It's a great practice of self-love that can bring more ease and joy into your life.
I'm wishing you a love-filled day and I'll see you again soon.
Bye.
