A warm welcome to today's meditation.
This meditation will strengthen our self-confidence and our self-acceptance.
It helps us to get in contact with our authentic self and to realize that we are precious and whole.
For this meditation find a comfortable seat and place your hands with the palms upwards on your thighs or in your lap.
You can use a mudra.
You can for example bring your index finger and your thumb together.
Now bring your shoulders up to your ears and roll them slowly back so your chest can open.
Find a comfortable seat.
Sit upright and when you are ready close your eyes.
Breathe three times in through your nose and slowly exhale through your mouth.
Now let your breath flow naturally without controlling it.
Feel how the air touches gently your nose with every inhalation and every exhalation.
If your thoughts start wandering off just bring them back to your breath.
Take some minutes for yourself to just observe your breath.
Ascending Bring now your attention to your heart and connect yourself with your heartbeat and your inner wisdom.
Say the following sentence three times to yourself,
Be it loud or just quietly in your mind.
I am allowed to be what I really am.
I am precious.
I am whole.
I am allowed to be what I really am.
I am precious.
I am whole.
Then bring your attention back to your breath and just be with yourself.
Look at yourself with compassion.
Give yourself a loving hug and energy full of love.
When a thought crosses your mind,
Look at it in the same way you just observed your breath.
Then let it go and bring your attention back to your breath.
And then bring your hands in front of your heart.
Feel your heart center.
Bow your head towards your hands.
Thank yourself for the time you took for yourself for this meditation and then give yourself a smile.
Take a deep inhalation through your nose and exhale through your mouth.
And whenever you're ready,
Open your eyes and come back into this present moment.
