Welcome to the sacred time you're giving yourself.
As you settle in,
Take three deep breaths with me and imagine the feeling of love riding the inhalation,
Feeding the trillions of cells in your body.
And on each exhale,
Release any unwanted tension or thoughts that no longer serve you.
Let's begin.
This is your time to reconnect with the most important relationship in your life,
The one with you.
I invite you to just notice how you feel at the beginning of this practice.
Without judgment,
Without criticism,
And throughout the practice,
Just notice how you feel when we do these different exercises.
And the more you listen to these practices,
You will see the significant changes that happen from the inside out.
So just take a moment to notice whatever you notice within.
Let's move to this exercise known as the loving body scan.
The way of giving gratitude to the totality of our body.
In essence,
We're not the body,
We're the spirit.
Yet humans have conditionings that some part of our bodies we accept and like and other parts we reject.
But that's not who we are.
But let's give love to all of our body.
And scanning from the crown all the way down,
Bring your awareness to the top of your head.
And take a moment to thank your mind,
Your head,
Your scalp,
And your hair for all they do to protect and serve you.
Silently or out loud say,
Thank you.
Shift your attention to your forehead,
Your eyes,
Your ears,
And your nose.
Recognize how your eyes allow you to see the beauty and your ears allows you to hear music and voices and birds singing.
And how grateful it is to have a nose that allows you to breathe and smell the beautiful smells in the world.
Express gratitude for these senses.
Internally or out loud,
Thank you eyes,
Thank you ears,
Thank you nose.
Send some appreciation all the ways your mouth helps you eat and speak and express yourself.
Thank you mouth,
Thank you lips,
Thank you tongue.
Now gently bring your awareness to your neck and your throat and give thanks and gratitude for your neck and your throat.
Letting your awareness drop to your shoulders and feel the strength and flexibility there.
The way they connect your arms to your body and thank them for all they do.
Thank your shoulders and bring your attention to your arms and your elbows,
Your wrists and your hands.
Notice the sensation of your arms resting,
The movement in your hands.
Appreciate all the things your arms and hands allow you to do,
Reaching,
Holding,
Touching,
Creating,
Lifting.
Say thank you arms,
Thank you hands,
Thank you fingers.
How much have you created with your hands in your whole life?
Shifting our gratitude and our awareness to our chest and heart.
Feel your breath moving in and out.
Your heart is beating,
Gifting you life.
Give thanks for the lungs that give you this breath,
For the heart that is pumping life through your body.
Tap into that gratitude for your chest and your heart and give thanks to the lungs and for this precious life.
Shifting your attention now to your abdomen,
Your stomach and your core center.
And notice how your core supports your posture,
How your stomach helps you digest food,
How your stomach helps you digest food.
Say thank you stomach,
Thank you core.
Traveling down in our awareness to our hips and our pelvis,
Feeling the stability they provide,
Supporting your body as you move.
Love them,
Accept them and give them thanks.
Thank you hips.
Down into the genitals,
Give thanks to your genitals for all they give you.
No matter who you are,
They allow things to be removed from your body,
Liquids,
Helping the whole system release.
Give thanks to your genitals.
Moving your attention now to your legs and your thighs,
Your knees and your calves.
Notice the strength and movement in your legs.
Give thanks for your legs,
For your knees for giving you support.
And finally give thanks to your feet and your toes.
Feel them connected to the ground,
Supporting your weight,
Helping you stand,
Walk and move.
Thank them.
Thank you feet.
Thank you toes.
Thank you body.
Thank you for the cells in my body.
Thank you.
Take a deep breath in.
Breathe in that love and that gratitude.
Exhale the love and gratitude throughout your whole body.
Noticing how each part of your body works together to support you every day.
Now,
Gently place your hands over your heart and feel its steady rhythm.
This heart that has never stopped loving you.
Breathe directly into this space,
Imagining each breath filling your heart with warmth and compassion.
Our heart is the largest electromagnetic field generator.
It is the most powerful source of electromagnetic energy in our whole body.
5,
000 times stronger than that of the brain.
It's so incredible.
And did you know that the heart sends more signals to the brain than the brain sends to the heart?
And these heart signals significantly affect our brain function,
Including our emotional processing,
Our attention,
Our perception,
Memory and problem solving.
It's so cool.
Let's get back to giving love to our heart.
As we have both hands on the heart,
Internally or externally,
Say to yourself,
I am worthy of love.
I am worthy of love.
Really feel that.
I am worthy of love.
Breathe that in.
I am enough.
Enough.
Breathe that in.
I love and approve of myself just the way I am.
I love and approve of myself just the way I am.
I love and approve of myself just the way I am.
And breathe that in.
Close your eyes if they're not already.
And imagine that these words are speaking directly to your soul.
Repeat after me,
Feeling the vibration and the meaning of each word.
I am worthy of love exactly as I am.
Feel this.
Breathe this in.
I am enough in this moment.
I forgive myself for past mistakes.
I choose to treat myself with loving kindness.
I choose to treat myself with loving kindness.
I choose to treat myself with loving kindness.
Now let's go into meeting your inner child.
I invite you to visualize your younger self offering love and support.
Picture yourself at whatever younger age comes to you.
And with this love that you have in your heart,
Receive them as you see their face.
Look into their eyes and tell them you are safe.
You are loved.
You are loved.
I am here for you now.
Send them warmth.
Send them light from your eyes.
Feel them receiving that love.
And you can say,
If there's anything that I've done to hurt you,
I am sorry.
If there's anything that you need,
Ask me.
And give an embrace to your little self.
And either say or just feel,
I love you and accept you.
I am sorry for any pain I've created or that you have experienced.
From now on,
You are safe and loved.
And then slowly wrap up by saying your goodbye.
Now recall a recent challenge or struggle that you are or have went through.
And offer yourself kindness.
Think of something that has been challenging,
Overwhelming.
And imagine you are speaking to yourself as you would a dear friend.
What would you say to that friend?
To offer compassion and support.
And now offer this to yourself.
Maybe some of you would just say the words.
Some of you would visualize the situation.
Take a few moments to find compassion in your heart and loving kindness.
To give to yourself because you're doing the best that you can.
And slowly let that go.
Before we conclude this practice,
I invite you to make one loving commitment to yourself.
And whatever that is,
What promise,
What commitment would be for your greatest and highest good in your life right now?
Maybe you need to rest.
Maybe you need to create boundaries.
What is it that you are willing to commit to yourself to show more love?
Say it out loud where you are.
Seal it with your hands over your heart.
And say to yourself,
I am committing to because I love myself.
I am committing to because I love myself.
I am committing to because I love myself.
And just notice how that feels now as you come to the end of this practice.
How do you feel different?
May the love that you cultivated here for you guide you on the rest of your day.
Many blessings.
Namaste.
