Hello and happy holidays.
This is a beautiful and sweet time of year.
Can also bring forward so many feelings and so many experiences.
Can be quite stressful this time of year as well.
And so good thing we have the tools that we'll need to make it through together.
Today I have a nice little guided meditation for holiday glow.
Focus on self love and positive self image and I think this one is really good.
Any time of year,
But particularly following Thanksgiving through the holidays.
And so some of us may feel absolutely blissful.
We love this season and we're in a place of peace.
And others may be really struggling this time of year.
Perhaps we feel alone or family dynamics are challenging.
Some may be feeling a mix of both.
We have moments of peace and joy and other moments of loneliness,
Of anxiety or even sadness.
And so wherever you are is OK.
And I invite you to remove the expectation that the holidays are supposed to be any certain way.
And my intention in sharing this meditation with you is to remind you what is so important.
Not only this time of year,
But every moment of every day,
Which is love.
Particularly self love and positive self image.
I think this calming meditation is a beautiful tool in just keeping holiday stress at bay.
And during this time of year,
It's easy to get overloaded,
To miss out on the most important part of the season,
Connecting with others.
To be loving toward our friends and our family.
We really need to slow down for a few minutes each day.
And so by imagining a flame in your heart,
You'll radiate loving energy from the inside out.
Feel free to sit or lay in a comfortable position.
And just keep in mind,
There's no one right way to do today's meditation.
So if your body is asking to move or stretch or sigh or yawn,
Let that be OK.
With your eyes closed,
Let your awareness drop into the center of your chest.
Breathing naturally,
Just imagine your breath coming in and out through your heart.
Let each inhalation caress and soften your inner heart space.
Become aware of a golden flame in the center of your chest.
You might visualize it or simply feel its warm,
Glowing presence.
With each inhalation,
The flame glows.
And with each exhalation,
It radiates light through the heart.
Front,
Sides and back.
Rest your awareness gently in the flame.
Inhale and it glows.
Exhale and it radiates.
And just keep softening and relaxing the inner heart.
Spreading the glow of your inner flame throughout your body and out into the room.
Continue to relax your body and your mind.
There's no need to force it or to be hard on yourself if thoughts do come to mind.
Just try not to focus on any specific thing.
Let your mind and your body simply exist here in this moment,
In this place.
Live in the right now,
The moment to moment.
That is the only thing that matters during this time.
And just notice now how you are feeling,
How you are doing right now in this moment.
How does your body feel?
Just scan your body for a moment,
Starting at your feet,
Simply noticing how your body is feeling.
Notice your feet,
Ankles,
Legs,
Hips.
Continue scanning your body,
Moving upward to your stomach,
Your back,
Your chest,
Your sides.
Mentally scan your hands,
Arms,
And shoulders,
Your neck,
Your head,
And your face.
And where might your body be the most tense?
Just notice that.
Maybe see if you can notice where your body is the most relaxed.
Just noticing the state of tension and relaxation in your body.
You might notice how your body relaxes bit by bit without any effort on your part.
See how your muscles become a little bit looser,
Less tense.
Notice how your muscles are doing this naturally,
Just because you're taking a moment to be quiet and to relax.
Without any effort or input from you,
Without you even trying,
Your body becomes slightly more relaxed with each passing moment.
Think about your body image.
What is body image?
Maybe you think about the picture in your mind you have of what your body looks like.
Maybe it's the ideas you have about your body.
Could be your feelings about your physical self.
Perhaps body image is a vision of how you think your body should be.
And what does body image mean to you?
Take a moment now to consider your thoughts,
Your ideas about your own body.
How are you feeling right now?
Thinking about your body image.
You might feel neutral,
Content,
Comfortable,
Could be uncomfortable.
Satisfied or dissatisfied.
Maybe happy or unhappy.
Maybe you feel angry or afraid.
Accepting.
Maybe it's a combination of things.
Contradictory feelings are common.
It's okay to feel however you're feeling.
What might it be like to accept your body,
Just as it is?
What if you felt okay about your physical self?
Just imagine for a few moments what that would be like.
Think about a time in your life when you felt accepting of your physical self,
Your whole self,
Or even just part of yourself.
Which parts of your body are the easiest for you to accept?
Imagine if you could accept your body as a whole rather than as a collection of individual parts.
You've been doing some difficult thinking these last few moments.
So let's take a step back now mentally just to relax.
Breathe in deeply.
And breathe out.
Breathing in.
And breathing out.
In.
And out.
And just keep breathing fully.
Slowly.
Noticing how good it feels to take deep,
Calm breaths.
Relax for a moment longer while you notice your breathing.
If there's any areas where you feel tense,
See if you can direct your attention to these areas as you breathe.
Imagine that each breath brings relaxation.
Each breath out expels tension.
Breathing in relaxation.
And breathing out tension.
Each breath relaxes you further.
And now I'll say some positive self-image affirmations.
And you can repeat these if you wish,
Or just simply relax as I talk.
Just know that each affirmation is true,
Even if it may not seem true right now.
And so let's begin.
I am okay the way I am.
I can accept myself the way I am.
My body is acceptable and lovable just the way it is.
I am an okay person.
I accept and love this body I am in.
There's no need to be perfect.
My imperfections make me unique.
I am perfectly alright just the way I am.
My body functions as a whole.
I am human and all humans have flaws.
I can accept my imperfections.
I free myself from judging my body.
I am okay just the way I am.
I accept and I love myself.
Take note of how you're feeling and what it's like to repeat or listen to these affirmations.
It's okay to feel however you're feeling right now.
Good or not so good.
Just accept the variety of the feelings that you may have.
Just take a moment now to relax.
Let any worries or tension go as you breathe slowly in and out.
Breathing in and out.
Continue to breathe slowly,
Fully,
And naturally.
When you're ready to return to your waking level of awareness,
Slowly leave this relaxed state that you're in.
Keep with you a feeling of calm while you are becoming more alert,
More awake.
Wake up your body and your mind by moving your arms and your legs a little.
Just feel your muscles reawakening.
We'll take five breaths together.
Now count down now from five to one and then when I reach one,
You'll be fully awake and ready to return to your usual activities.
So let's inhale.
And exhale.
Five.
Begin to wake up your body and your mind.
Inhale.
And exhale.
Four.
Feel your muscles reawakening.
Inhale.
Exhale.
Three.
Stretching through your legs and your arms.
Inhale.
Exhale.
Two.
Becoming even more alert.
Inhale.
And exhale for one.
Feeling alert and calm,
Ready to continue with your day.
Thank you so much for joining me.
Thank you for allowing me to guide you through your practice today.
Namaste,
My friends.
