Today's meditation is on self-love and self-worth,
Whichever term most impacts you or you most identify with.
So let's begin.
Find a comfortable seat.
You can sit with a tall straight spine and begin to close or gently lower your eyes.
Take a moment to pull up your spine a bit taller and sit straighter.
Meditation is an alert and active practice and really feel that alertness in your body.
With your eyes closed or lowered when you are ready,
Start to connect with your breath.
So start by noticing the sensation of the breath coming in through your nose,
Filling up your lungs,
Your heart,
And then leaving your body through your nose.
The breathing technique that we are going to use today is called the diaphragmatic breath.
And so if it feels comfortable and safe for you,
You can place a hand on your lower belly,
Your diaphragm,
And then one hand across your heart.
It doesn't matter which hand,
But the hand that goes on your heart.
Take a moment there to just connect in with your heart center,
The core of who you are,
The place in our body that holds great love,
Great pain,
And everything in between.
And so for the diaphragmatic breath,
You are going to inhale through your nose and as you inhale,
You're going to expand your belly.
So push out your belly,
Your diaphragm,
And as you exhale slowly,
Your belly will contract,
Your diaphragm will go in.
So breathing in,
Belly expands,
Feel the expansion through your entire body,
And then exhale slowly,
Contracting your belly in through the spine.
Repeat this style of breathing and find a pace that feels really good for you.
So breathing in,
Belly expands,
Breathing out,
Belly contracts.
Every single thing that you want to attract into your life hinges on your relationship with yourself.
I'm going to say that again.
Really take it in.
Everything you want to attract into your life hinges on this relationship with yourself.
Self-love and self-worth does not mean looking in the mirror and seeing a perfect body or face or whatever it is.
When we talk about self-worth and self-love,
We're talking about cultivating a quiet confidence,
An unshakable manner,
Self-trust,
Keeping small daily promises to yourself,
Inner peace and acceptance.
These are the things that we cultivate when we are building self-worth and self-love.
Meditation is a really powerful tool to help us build these qualities,
Help us move through the world with an unshakable manner.
Meditation is this process of building our foundation,
Connecting to our breath and reminding ourselves that we have our own backs.
We're here for ourselves and that is enough.
Tune back into your breathing,
That diaphragmatic breath.
Breathing in,
Your belly expands and you feel the expansion throughout your entire body.
Breathing out,
Releasing,
Letting go of anything that doesn't serve you,
Any thoughts,
Any feelings,
Letting it go.
Breathing in,
Feel the expansion,
Breathing out,
Letting go.
As you continue with your diaphragmatic breathing,
I'm going to repeat a mantra for you and as I say these words,
I want you to visualize yourself talking to yourself.
So this is from you to you.
Deep breath in,
I'm right here,
I've got you,
I won't leave you.
Taking a deep breath in,
Letting it go and again visualize yourself talking to yourself.
I'm right here,
I've got you,
I will not leave you.
Taking a breath in,
Noticing any feelings or emotions that arise right now.
Notice them,
Observe them,
Be with them,
Create space for them.
It's all welcome.
Meditation is not about trying to turn a negative into a positive.
It's not about happy thoughts all the time.
It's about being with all emotions.
It's about being with our joy and our pain,
Knowing that we can handle all of it,
Knowing that it's all human,
It's all necessary.
Take a deep breath in and release your hands from your belly and your heart.
Flutter open your eyes,
Bring some movement into your body.
You can move your hands and your arms.
You might want to just stretch up and reach up.
You might want to sway your spine from side to side,
Bringing yourself back into this moment.
As we finish up today's meditation,
Before we finish up,
Thank yourself for showing up.
Truly,
Sincerely,
Honestly,
Just put a hand to your heart and say thank you for doing this.
Thank you for showing up to this.
Thank you for being here.
Remind yourself that you are doing it right.
You are on the right path.
Keep going.
Take one final breath.
Let it go.
Thank you for meditating with me today.
