Okay,
Hi everyone.
This is Clara Wisner and this is my self-love meditation.
My invitation to you is to practice this meditation 21 days in a row and see what happens.
And it's a very simple meditation.
It's only about seven minutes.
So get comfortable.
Sit wherever you are.
You can lay down if you'd like,
Only if you won't go to sleep.
But generally the idea is to sit with your spine erect,
So on a chair or cross-legged if that's comfortable.
And eyes closed.
And just take a few deep breaths in through the nose and out through the mouth to center yourself.
So deep breath in through the nose,
Filling up the belly,
Filling up the lungs,
Filling up the chest,
And then blowing it out through your mouth.
This meditation is really about watching the breath in a very affectionate way.
And in that way,
Building self-love for yourself.
So taking a few more of those deep breaths just to kind of become more aware of your breath,
Since that is what we will be watching.
Okay so just become aware of any sounds around you.
You may be in a quiet place.
You may be in a loud place.
Just notice.
Notice the sounds around you.
Right now I have some birds in the background.
Maybe you have the hum of a computer or refrigerator.
Maybe there's some dogs barking.
Just notice them.
Just open to them.
They don't have to stop.
It's okay that they're there.
And notice your breath.
Notice the natural flow of in and out.
Some people it's helpful to watch where the air comes in through the nostrils and watch your breath from there.
Other people it's nice to watch the chest rise and fall.
And some people even it's nice to watch the belly.
I personally like to watch my belly rise and fall when I'm watching my breath.
But if the nose or the chest works better for you,
Just watch the breath come in and out.
You don't have to do anything to the breath.
Don't have to make it any different.
Just become aware of the breath going in and out.
Now,
Notice the heart space.
The heart space is where our actual heart resides,
But it's also the place we talk about when we talk about love or tenderness or affection.
Right?
So this space is really a place where we can elicit a feeling of love.
It's the feeling that we get when we look at someone we love or a baby.
It kind of centers around this heart space.
So bring your awareness to your heart space and even take your hands and place the right over the left on top of the heart space so that you feel this warm connection with yourself.
Right?
You're feeling your hands,
The warmth of them on your heart space.
And as you notice your hands on your heart space,
Notice the breath going in and out.
And just start to feel,
Start to send love from your heart space to your body,
To other parts of your body.
Notice what it feels like to really breathe in and breathe out tenderness for yourself.
And if it doesn't seem possible,
If it doesn't seem possible to have breathe in and breathe in tenderness,
Breathe out and breathe in tenderness for yourself,
Set the intention to.
You don't have to do it perfectly.
You just have to have the intention of sending yourself some tenderness,
Sending yourself some love,
Sending yourself some affection.
With your hands on your heart space,
Just allow this feeling of tenderness to wash over you or the intention of tenderness to come into your awareness.
We can imagine the way we look at maybe our children,
Watching them sleep,
The way you would watch them as they breathe,
Maybe a loved one,
Maybe even a puppy.
Right?
What's that feeling,
That feeling that you would get towards someone that you love unconditionally?
Now send that to yourself.
Breathe in,
Imagine you're watching yourself in that loving way.
And just breathe.
Breathing in tenderness or breathing out tenderness.
Breathing in love,
Breathing out love.
And if this feels good,
Please just pause this meditation and keep doing it.
Keep doing it for as long as you can.
This is a practice I've been doing for years off and on.
And it's a really powerful way to connect with tenderness,
Affection,
Self-love,
And just really make us feel held,
Make us feel warm,
Give us some relief from the constant day-to-day negative self-talk.
So please,
If this is feeling good,
Pause and keep going.
But if you're ready to be done,
Which this is a perfect amount of time,
Rub your hands together.
So take your hands from your heart and rub your palms together to create some friction.
And when you've created some heat,
Just hold your hands an inch apart and notice that heat,
And notice that energy.
Our hands are connected to our hearts in the Chinese meridian system.
And so when we rub our hands together in a way,
We open our hearts.
And so notice if you feel any tingling in the heart space or down the arms.
And just come to rest in prayer position in front of your heart.
And just tell yourself an affirmation,
I am loved,
I am safe.
I can do this,
Whatever it is that makes sense in your particular situation,
Something positive and loving towards yourself.
Okay.
Thank you for joining me and I'll see you tomorrow.
