Start by finding a comfortable seated position.
You can sit on a chair with your feet planted on the ground or sit on the floor with your legs crossed.
Make sure your back is straight and that your shoulders are down and relaxed.
When you're ready,
Close your eyes and turn your attention inward.
Now take a deep inhale through your nose,
Fill your lungs and belly,
Hold at the top and exhale let it go.
Taking another deep inhale,
Hold and exhale let it all out.
One last deep inhale here,
Hold and exhale let it go.
Now continue breathing at your own pace.
Now imagine a golden light coming down from the sky,
Slowly moving down your entire body,
Enveloping you,
Protecting you and helping you reach deep relaxation.
This beautiful and gentle golden light starts at the very top of your head,
Slowly moves down to your forehead,
Relaxes your entire face,
Your jaw,
Your tongue,
Moves down your neck,
Your shoulders,
All the way down your arms to the tips of your fingers.
It envelops your entire back,
Your chest,
Fills your heart,
Gently moves down your belly,
Down your legs,
Until it reaches your toes.
Now that you're fully relaxed,
Place one hand on your heart,
Come back to the place inside of you,
To your truth,
A place where all is possible,
Where you have infinite self-worth,
Where you have the power to make all your dreams come true,
Where you're guided by your intuition and have the courage to listen to what you need and to follow your heart.
Stay in that space for a moment.
You can now gently place back the hand covering your heart on your lap or on your knee.
Give yourself a moment to tell yourself in your mind,
Thank you for being here,
For taking the time to just be,
To relax,
To turn within.
Thank you,
I love you.
Ask yourself,
What are you proud of yourself for,
Even if it's the smallest accomplishment?
Acknowledge it and mentally tell yourself,
I am proud of you,
So proud of you.
Is there anything you can forgive yourself for?
Maybe it is for being too hard on yourself at times,
Having negative self-talk,
Shaming yourself,
Blaming yourself,
Comparing yourself to others,
Not choosing what is really supportive to you and what you need.
Whatever it is,
Tell yourself,
I forgive you and I let it go and imagine a weight lifting off of you.
Now I'd like you to think of one thing you want to commit to yourself.
Is it to be more patient,
Kind,
Loving towards yourself?
To make more time to rest,
Play and take care of yourself?
To finally be yourself,
Stand in your power and speak your truth?
Commit to doing one thing every day that brings you joy and to let your heart guide you?
Whatever you choose,
Make it a sacred promise to yourself.
Before we end this meditation,
Take another short moment to whisper,
Thank you,
I love you to yourself.
And with a smile on your lips,
Take a last deep inhale here and exhale let it go.
When you're ready,
Open your eyes and come back to your body and the space around you.
