Hi,
It is so wonderful to welcome you here to this meditation.
Like our topic of today,
Today's meditation is about self-love.
And if you don't have a spot yet where it's nice and quiet,
Let's say for the next 20 minutes and where you can find a comfortable seat,
Then find yourself such a spot.
And then for the meditation,
Place your hands with the palms upwards on your thighs or in your lap.
You can use a mudra.
You can for example bring together your index finger and your thumb.
Bring your shoulders up to your ears and roll them slowly back so your chest can open.
Find a comfortable seat and whenever you are ready,
Close your eyes.
Focus your awareness on your breath.
Notice how the air enters your nose and expands your chest and stomach.
There is a point at the very tip of your nose where you can feel the air on every inhalation as well as every exhalation.
Stay for a couple of breaths at that point and feel every inhalation and every exhalation.
One more Ah 2022 And whenever a thought is coming up or you get distracted with your attention,
Just bring your attention gently back to your breath,
To the tip of your nose.
And from here bring your awareness now to your heart,
To the middle of your chest.
Breathe into your heart and expand with every inhalation your heart space.
See if you even feel your heartbeat.
Feel your breath entering into this space and flowing out from this space again.
Let yourself be fully present with your breath and your heart.
And as you do,
You begin to appreciate both your heart and your breath.
Self appreciation is a gateway to self love.
So in this moment simply appreciate your breath and your heart for all that they do for you as you relax and allow your breath to deepen.
Your heart beats over a hundred thousand times a day for you.
That is over 40 million times a year and you don't need to do anything at all.
It all just happens.
Your breath provides your body with the necessary oxygen.
This as well just happens automatically.
And as you appreciate your heart and your breath,
Let that appreciation expand out until you feel your awareness around your entire body.
Appreciating your body for allowing you to be present in this moment and thinking about all that it took for this to be possible,
The numerous things happening within your body that you don't even have to think about.
As you think about that,
You may start to notice feelings of love begin to build within you,
Love towards yourself,
Your body and how it cares for you effortlessly.
Naturally enabling processes like breath,
Digestion,
Movement,
All of your senses,
Your ability to hug someone,
To be in the presence of loved ones in this moment.
Think about it.
It is amazing what your body does for you.
Your body is like your vehicle,
The vehicle through which you can experience your life here on earth.
Maybe in this life you got the sporty streamlined Maserati or maybe it is more like a little red Renatoingo.
Your body is a gift.
Accept it exactly as it is.
You are here with that exact model for a reason.
Only with that model of yours you can make those experiences that are meant for you to make.
Feel your whole body.
And in this moment as you recognise that truth,
You deepen your self appreciation.
Your body is a miracle.
It is your vehicle with which you can experience your whole life.
Understand the fullness of being alive as you experience feelings of love towards your body.
And as you do,
Notice how that feeling of love for yourself begins to expand to simply feelings of love in general.
Now bring your awareness back to your heart.
Ask yourself what am I good at?
What are my strengths?
My personal superpowers?
Maybe you are good at helping others?
A kind person?
Maybe you are a good listener?
Maybe you are very creative?
Maybe you are good at cooking or baking?
Or maybe you have a big heart for animals?
Whatever it is,
Be fully aware of this strength of yours.
Sometimes we feel these qualities are insignificant.
As insignificant you may think these qualities are,
They mean a lot to other people.
They are people in your environment benefiting from your strength.
And it definitely would make a difference for them if it weren't for you and your strength.
So they are not insignificant at all.
True self-love is fully accepting yourself,
Your strengths as well as your weaknesses.
But in daily life we so often focus on our weaknesses,
So let's more focus on our strengths and how other people benefit from them.
Accepting yourself with wide open loving arms.
Now repeat for yourself,
I love myself,
My body and all my wonderful qualities.
Repeat it another two times.
I love myself,
My body and all my wonderful qualities.
Feel that love for yourself in your heart and how it flows into your whole body.
Then bring your awareness back to your heart.
Make some more deep breaths into your heart.
Then bring your hands together in front of your heart.
Lower your head towards your hands.
And thank yourself that you took the time for this meditation and give yourself a smile.
Take a deep inhalation through your nose and then exhale through your mouth.
And whenever you're ready,
Open your eyes and come back into the present moment.
