Close your eyes,
Soften your gaze,
Tune into your breath.
Notice your breath without trying to change it.
And notice if you feel tense or relaxed without trying to change that either.
Inhale through your nose and then exhale through your mouth.
Continue to take deep,
Full breaths in through your nose and out through your mouth.
As you breathe,
Become aware of the state of your body and the quality of your mind.
Where is your body holding tension?
Where is your mind?
Is it wandering or is it home with the breath?
Is your mind at ease or is it filled with restlessness?
Place both hands over your heart and continue to inhale through your nose and exhale through your mouth.
Ask yourself,
How does it feel to place my hands over this tender area?
This place where I experience love for self and others.
Let your breath become more smooth and effortless.
And begin to breathe in and out through your nose.
Feel the flow of air moving into your lungs and back out into the world.
With each exhale,
Imagine you are releasing any negative thoughts that may be lingering in your mind.
On each inhale,
I am worthy.
And on each exhale,
I am enough.
How do you feel as you say these words to yourself?
Any thoughts come and go,
Whether positive or negative.
Allow them to pass on by,
Like water lilies in a flowing river.
Visualize yourself standing in front of a mirror and look into your own eyes.
What do you see?
Regardless of what appears in the reflection,
Tell yourself,
I love you.
You are beautiful.
You are worthy of happiness.
Imagine that you can breathe into your heart.
Visualize love pouring out of your hands and into your heart.
Let this love warm you from your heart center,
Filling the rest of your body.
Feel a sense of comfort and calm traveling up through your chest into your neck and head,
Into your shoulders,
Into your arms,
Into your hands,
Down into the ribs,
Belly,
Pelvis,
Legs,
Feet.
Allow an abundance of warmth to fill you from head to toe.
Breathe here and know that love is always available for you when you need it here in your body.
Here in this space.
Here within yourself.
When you're ready,
Take a few more deep mindful breaths and slowly open your eyes.
Namaste.
