Begin by finding a comfortable position.
This can be lying down or sitting up.
Whatever position you choose,
Try to keep that position for the duration of this meditation.
Close your eyes and begin to notice your breath.
Feel the breath coming in through your nose,
Expanding into your lungs and exhale completely.
Inhaling,
Expanding your belly to the sides,
To the front,
To the back.
Inhaling positivity and self-love and then completely exhaling any tension or self-doubt.
Know that for the duration of this meditation,
Every time you inhale,
You're bringing in more love into your body.
And every time you exhale,
You're letting go of any tension,
Any worries,
Any blockages that are keeping you away from experiencing your own love.
Now shift your focus inwards.
Bring attention to your body,
Starting with your toes.
Feel your toes,
Feel the edges of your feet,
Your heels.
And with each breath,
Allow relaxation to flow through each part of your body.
Move in your awareness up your legs,
Your knees,
Thighs and hips.
Release any tension you may be holding.
Notice your spine,
Your abdomen and your beautiful heart.
Let go of tension you may be holding.
Feel your throat,
Feel your mouth,
Jaw and tongue softening now.
Feel your whole body together.
Now place your hands on your heart.
Inhale deeply into your heart center.
Feeling it expand with love and warmth.
Each inhalation you take expands your heart,
Expands the area around your heart and your body.
With love,
With kindness and self-compassion.
As you exhale,
Release any negative thoughts or self-criticisms.
Continue with this heart-centered breathing for a moment longer.
Inhaling,
Expanding and exhaling,
Releasing.
Now you may repeat the following affirmations silently or out loud.
When you repeat them,
Make sure that they are not only empty words but that you repeat them with meaning,
That you feel that they are true to you.
I am worthy of love and kindness.
I accept myself as I am.
I am deserving of all good things in life.
I love myself.
I love myself.
Now expand your self-love to others.
Visualize someone you love and wish them well.
May you be happy.
May you be healthy.
May you feel safe.
May you feel peace.
And now visualize yourself standing or sitting in front of you now and extend these wishes to yourself.
May I be happy.
May I be healthy.
May I be safe.
May I be at peace.
Bring your awareness back to your heart,
To your heartbeats,
Allowing yourself to feel gratitude for all that you are and all that you are not,
For all that you have experienced,
All the places that you have visited,
All the people and things that you have loved and continue to love.
Take a moment to reflect on aspects of yourself that you appreciate.
Feel gratitude for your strengths,
Resilience and uniqueness.
Allow a sense of gratitude for yourself to fill your being.
Now gently bring your awareness back to the present moment.
Feel the ground or chair beneath you.
Wiggle your fingers and toes and take a final deep breath in through your nose,
Out your mouth,
Acknowledging the love and compassion you've cultivated for yourself and when you're ready you may open your eyes.
