This is a practice of compassion and love for our whole selves.
Take a moment to find a comfortable seat.
Shift and settle.
Close your eyes and turn your focus to your breath.
Nice deep breaths.
Settling in to your body.
Settling in to the present moment.
Breathing in through your nose and out through your mouth.
Allowing your breath to settle into its own natural pace.
Continue with your breath as you place your hand on your heart.
Now I want you to bring to mind a past version of yourself.
It could be you last month,
Last year,
Or you as a young child.
Just notice which version of you comes to mind and invite them to sit down beside you.
Now bring to mind a future you.
Maybe the you that has moved past present difficulties.
A you that is confident,
Calm and happy.
Invite this future you to also sit beside you.
With past,
Present and future you,
We're going to offer these loving kindness phrases.
As I say the words,
I want you to feel the power of these words on all three versions of yourself.
May I accept myself as I am.
May I trust myself as I am.
And may I love myself as I am.
Feel how these words land in your body.
Notice any feelings,
Any sensations that may arise.
Again,
We'll repeat these phrases as you hear them.
Feel the power of these words on all three versions of you.
May I accept myself as I am.
May I trust myself as I am.
And may I love myself as I am.
Again,
Noticing any feelings,
Any sensations that arise.
If you find it's difficult to say these phrases to yourself,
We're going to try adding may I learn to.
Let's give it a try.
Feeling these words as I say them.
May I learn to accept myself as I am.
May I learn to trust myself as I am.
And may I learn to love myself as I am.
Notice how your body feels.
Allow any thoughts and sensations to arise.
Releasing any judgement.
If the mind wanders,
Gently nudge your awareness back to this moment.
Reconnecting to the feeling of your hand resting on your heart.
Let's offer these phrases one more time.
May I accept myself as I am.
May I trust myself as I am.
May I love myself as I am.
Allow your whole self to rest in this lovely place.
Feeling compassion for who you've been.
For who you are.
And for who you are becoming.
Feel gratitude and appreciation for yourself.
For being on your own journey,
Wherever you may find yourself just now.
Send gratitude to past you and to future you.
Finally,
Gratitude for the you that is here right now.
Open your arms out to either side.
As if you're gathering in past and future you.
And wrap your arms in for a hug.
