Welcome to the meditation for positive self-analysis.
Find a comfortable seated position and allow your body to settle.
And whenever you feel ready,
Please close your eyes.
Take a few slow and deep breaths.
Inhale deeply through your nose,
Feeling your belly rise.
And as you exhale slowly,
Release the tension from your body.
Repeat again,
Breathe in through your nose,
Feel your belly rise,
Exhale slowly through your nose,
Releasing any tension from your body.
Continue to breathe naturally,
Slowly,
Smoothly.
Now bring your awareness to your physical body.
Mentally,
Notice the sensations in your toes,
Your feet,
Your ankles.
And as you feel them,
Mentally relax them.
Move your attention to your calves,
Your knees,
And your thighs.
Mentally,
Release any tightness you might feel there.
Moving awareness to your hips,
To your pelvis,
And allow them to soften.
Continuing with body scan,
Moving your attention to your torso.
Notice the rise and fall of your belly,
Synchronized with your breath.
Allow your shoulders to relax,
Releasing any tension you might be holding on your shoulders.
Now bringing your awareness to your arms,
Elbows,
Forearms,
Wrists,
And to your hands and fingers.
Let them be soft and open.
Finally,
Bring your attention to your neck,
Your jaw,
And facial muscles.
Gently unclench your jaw,
Soften your tongue in your mouth,
And relax your forehead and eyes.
Allow your entire body to be at ease.
Moving our awareness,
Focusing on inner qualities.
Gently bring your attention to your inner landscape.
Think about qualities you admire in yourself.
These could be big achievements or small acts of kindness.
Maybe you are a good listener or you are resilient in the face of challenges.
Maybe you have a strong sense of creativity or you are a reliable person.
Take a moment to silently acknowledge these positive qualities.
Let them surface naturally,
Without judgment or force.
Simply observe these aspects of yourself with gentle appreciation.
Let's reflect on our strengths and skills.
Now,
Bring to mind some of your strengths and skills.
Like what are you naturally good at?
What comes relatively easy to you?
These could be practical skills like problem-solving or organizing,
Or perhaps more interpersonal skills like empathy or communication.
Reflect on how you have used these strengths and skills in your life.
Think about times when they have served you well or when they have helped others.
Allow a feeling of quiet confidence and self-appreciation to arise as you are acknowledging these abilities.
Now,
Shift your focus to your actions and intentions.
Think about recent times when you acted in alignment with your values.
Perhaps you showed kindness to someone or to yourself or you stood up for what you believe in.
Maybe you pursued a goal with dedication and perseverance.
Acknowledge these positive actions and the good intentions behind them.
Recognize the positive impact you have on your own life and the lives of others in every small and big ways.
Allow yourself to feel a sense of satisfaction in your choices.
As you reflect on these positive aspects of yourself,
Also acknowledge that you are a human.
You are a work in progress,
And it's completely okay to have imperfections and to make mistakes.
Extend a sense of gentle compassion towards yourself.
Just as you would offer kindness to a friend,
Offer that same understanding and acknowledgement to yourself.
You must know that you are worthy of love and kindness exactly as you are.
Now,
Shift your awareness back to your breath and notice how are you breathing naturally.
Notice how smooth,
Relaxed,
And calm your breath is.
Gently move your awareness to your body.
Once again,
Noticing the sensations within your body and notice how are you sitting at the moment.
Now,
Consciously wiggle your fingers and your toes,
And when you feel ready,
Slowly open your eyes.
Take a moment to feel gratitude for the time you have taken to connect with yourself.
Carry this sense of positive self-awareness with you into the rest of your day.
