Hello,
And welcome to this guided meditation.
I'm so glad you've taken this time for yourself.
Today,
We'll focus on self-compassion,
Gratitude,
And end with positive affirmations to strengthen our resilience.
I'd ask you to find a quiet,
Comfortable space,
Where you can lie down without distractions.
Close your eyes if it feels comfortable.
Take a deep breath,
And let's begin this journey together.
Start by taking a deep breath in.
Hold it for a moment,
And then slowly exhale.
Let's do that again.
Take a deep breath in.
Hold it for just a moment,
And then slowly exhale.
And as you exhale,
Let go of any tension that you're holding in your body.
With each breath,
Feel yourself becoming more relaxed,
More at ease.
Notice your breath as it flows in and flows out.
Feel the rise and fall of your chest,
And the gentle expansion and contraction of your stomach.
Now allow your breath to become a little deeper,
And a little slower.
I'd ask you to bring your attention to your body.
Notice any areas where you might be holding tension.
With the next exhale,
Imagine that tension melting away,
Like an ice cube on a hot day.
Let your shoulders drop,
Your jaw unclench,
The muscles around your eyes soften,
And take another deep breath.
From this state of relaxation,
Bring to mind a positive intention,
A short positive statement that reflects your deepest desires or goals.
It could be something like,
I'm worthy of love,
I am resilient,
Or I am at peace with myself.
Silently repeat your intention three times,
Feeling its truth resonate within you.
Say it the first time.
State your intention.
Now repeat it.
And one last time.
Now we'll begin a body scan to deepen your relaxation.
Bring your awareness to your right hand.
Notice your thumb,
The index finger,
The middle finger,
The ring finger,
And the little finger.
Focus and feel each finger individually.
Trace its outline.
Notice its connection to your hand.
And move your attention to your palm.
Now the back of your hand,
Your wrist,
Forearm,
Upper arm,
And shoulder.
Continue this journey of awareness up the right side of your body.
Moving to the right side of your chest,
Your waist,
Hip,
Your thigh,
The right knee,
Calf,
Ankle,
The top of your foot,
The sole of your foot,
And your toes.
Notice each toe individually.
The big toe,
All the way down to your pinky toe.
And when you've reached the pinky toe on the right foot,
Cross over and repeat this process the left side of your body.
Bring the same level of attention and relaxation to each part.
Your left hand,
The palm,
The back of your hand,
Your wrist,
The left forearm,
Upper arm,
And shoulder.
Now move to the left side of your chest,
Down to your waist,
Your hip,
Your thigh,
The left knee,
Calf,
Ankle,
The sole of your foot,
And your toes.
Now bring your awareness to the back of your body,
Starting at the lower back.
Moving up to the middle back,
And then the upper back and shoulders.
Notice any tension and allow it to melt away,
Like wax in a candle.
Finally,
Focus on the front of your body,
Starting at your abdomen.
Move up to your chest,
Your throat,
Face,
And head.
Feel your entire body relaxing,
Sinking deeper.
Into the surface beneath you.
Take a deep breath.
Hold it for just a moment.
Exhale,
And relax 10% more.
Now bring to mind a situation where you were hard on yourself.
Maybe it was a mistake you made,
A goal you didn't achieve,
Or a time you felt you weren't enough.
Allow yourself to feel whatever emotions arise.
And as you hold this situation in your mind,
Place your hand over your heart.
Feel the warmth of your hand,
The beating of your heart.
This is a gesture of self-compassion,
A reminder that you are human and deserving of kindness.
Silently repeat these words.
May I be kind to myself.
May I accept myself as I am.
May I forgive myself for my mistakes.
And we'll do that one more time.
Just silently repeat these words.
May I be kind to myself.
May I accept myself as I am.
May I forgive myself for my mistakes.
Imagine a warm,
Golden light surrounding your heart,
Filling you with love and compassion.
Let this light expand and spread throughout your entire body,
Soothing and healing any pain or discomfort.
Allow yourself to be warmed in the light.
Take a deep breath in.
Hold it for just a moment.
Exhale and relax 10% more.
Now shift your focus to gratitude.
Think of something that brought a smile to your face today.
Think of three things that you're grateful for today.
They can be big or small.
Anything that brings a sense of appreciation or joy to your heart.
I want you to visualize these things clearly in your mind.
Feel the gratitude in your heart.
Let it expand with each breath.
Notice how this gratitude makes you feel,
How it uplifts and nourishes you.
And now silently repeat these words.
I am grateful for the blessings in my life.
I appreciate the beauty and abundance around me.
I am thankful for the love and support that I receive.
I am grateful for the blessings in my life.
I appreciate the beauty and abundance around me.
I am thankful for the love and support I receive.
Now let's strengthen our resilience with positive affirmations.
Repeat these affirmations silently or out loud.
Feeling the truth of each statement resonate within you.
I am strong and resilient.
I can handle whatever comes my way.
I trust in my ability to overcome challenges.
I am proud of who I am.
I am worthy of love and respect.
I embrace my journey with courage and confidence.
I am strong and resilient.
I can handle whatever comes my way.
I trust in my ability to overcome challenges.
I trust in my ability to overcome challenges.
I am proud of who I am.
I am worthy of love and respect.
I embrace my journey with courage and confidence.
Feel these words sinking deep into your being,
Becoming a part of you.
Let them empower you and fill you with a sense of strength and determination.
Take a deep breath in.
Hold it for just a moment.
Exhale.
Relax 10% more.
As we come to the end of this meditation,
Take a moment to appreciate the time you've taken for yourself.
Know that self-compassion,
Gratitude,
And resilience are always within you,
Ready to be called upon whenever you need them.
Now take another deep breath in.
As you exhale,
Wiggle your fingers and your toes.
Bring your awareness back to the room.
Slowly open your eyes,
Feeling refreshed and rejuvenated.
Thank you for sharing this time with me.
May you carry the peace and strength you've cultivated here with you throughout your day.
Thank you.
