Welcome to this guided meditation for self-love.
I'm very happy that you decided to come here and spend this time with me.
I ask you to sit down or lay down if you need to.
You can put your hands on your knees or if you're lying your hands on your belly.
When you're ready close your eyes and let's begin.
Take three deep breaths for your nose and through your mouth exhale.
Deep breath,
Deep breath out.
Allow yourself to connect to your body,
To connect to your breath and for these next 10 minutes just allow yourself to be fully present,
To fully meet yourself.
Now try to focus on your body and find a place where you feel the most tension.
It can be your hips,
Your neck,
Maybe your heart or your belly.
Scan your body in search of those places and when you find it take a deep breath sending the air down to that place and on the mouth exhale.
Imagine that the tension leaves that place and your body becomes lighter.
So together we will take three deep breaths.
Send them to the place where you feel the most tension and on the exhale let it go.
Deep breath in through your nose,
Open your mouth and release on the exhale.
Feel as that energy leaves your body.
Send the inhale down to that place and on the exhale let it go.
And one more time deep breath in and release through your mouth.
Notice how your body feels a little lighter.
Maybe that place that you released is trying to tell you something.
So now take a few moments to just listen to your body.
Ask yourself what is that I feel and allow all the answers to come to you.
Now whatever that you're feeling remember that it's completely okay to feel.
Feeling is a strength in this today's world where very often we get distracted and we run around forgetting about ourselves,
Forgetting about our feelings,
Only focusing on our goals and places we have to be.
It is the most important to feel.
So experience whatever that you're feeling right now with kindness and open space.
If you feel ready you can also ask yourself what is that I need and also allow all the answers to simply come into your brain.
Feel them through your heart and understand them.
And now let's go back to our breathing.
Take a deep breath and a lovely exhale.
You may continue breathing out through your mouth but you can also exhale through your nose if you feel like it.
Just listen to your body and do whatever pleases you the most.
Deep inhale and a lovely exhale.
Now I'd like you to focus on your heart,
Your heart center,
The organ that is always working so you can live.
Realize that every experience that you're going through,
Every lesson that you've learned,
Every happy moment that you lived is all because and thanks to your heart.
It keeps beating,
It keeps pumping life through your body and your body also is a vessel that allows you to experience the life that you're living.
So feel your heartbeat.
Notice as it's pumping blood through your body.
Maybe you can feel some shivers around your hands,
Your palms,
Your feet or maybe you just feel your heartbeat.
Just focus on whatever you're experiencing right now.
Now I'd like you to imagine yourself.
It can be you in this exact moment but it can also be you as a child.
You can also imagine yourself in your lowest point ever in life.
See the person in front of you in your imagination and just notice how they look.
Maybe feel what they're feeling.
Don't take the burden of their feelings but simply notice them.
And now as you are imagining yourself in whatever form you chose to see it and you also feel your heart,
I'd like you to repeat after me.
May I be happy.
May I be happy.
And as you repeat these words in your brain or aloud,
Feel whatever you're feeling in your heart.
When is the last time that you truly felt happiness?
You don't have to fully go back there in your head.
Just try to remember the feeling of happiness and try to cultivate it in your heart again.
May I be happy.
Repeat after me.
May I be safe.
May I be safe.
And again notice the sensations in your body and also think of the last time when you felt truly safe and try to remember that feeling in your body and notice how it feels again as a feeling spreads all over your body.
May I be safe.
And now say may I be healthy.
May I be healthy.
And think of the last time when you felt truly healthy.
Whatever that means for you.
And again allow the feeling to spread from your heart again through your whole body.
May I be healthy.
And now the last affirmation.
May I be loved.
May I be loved.
And think of the last time when you felt truly loved.
It doesn't have to be love from another person because love isn't exclusively between two people.
It can also be the time when you just felt a stranger sending you positive vibes or can be a time when you loved yourself the most.
May I be loved.
And feel the love spreading through your body.
This feeling that you're feeling now within and all over your body and your mind is the vibration of loving kindness.
Also known in meditation as Metta.
It is the vibration of purest form of love.
This kind love that we so often wish upon others but too little wish upon ourselves.
Take a deep breath in,
Deep breath out.
Truly experience that feeling of peace,
Pure love,
Happiness,
Safety.
And now I will say a quote that I found somewhere in another meditation that says,
The energy that created the whole universe,
All the life in the world is flowing through you.
I'll say it again.
The energy that created the whole universe,
All the life in the universe flows through you.
You are that sacred energy and that energy is you.
And remember that.
Now take a deep breath in and on the breath out release everything that is left within you that is unpleasant.
If you feel like it you can now still with your eyes closed lift your hands and embrace yourself.
Give yourself a hug.
You can also wish yourself something nice.
You can just say may I be happy or I am so amazing.
Whatever comes to your mind,
Whatever comes to your heart,
Whatever is that you need to hear in this exact moment.
Just say it to yourself.
You don't need to wait for anybody else to say it.
Though it may be nice but self-love is the most important form of love that you can ever receive and give.
Now that all you are is love you may gently start opening your eyes and take a last deep breath in and on the exhale gently move your chin to your chest bowing to yourself in thanks for this time spent on cultivating self-love and listening to yourself.
Namaste.
Thank you so much for practicing with me and I hope you feel better now.
Goodbye and see you soon.
