Begin by settling into a comfortable position,
Either seated or lying down,
With your spine supported and your body at ease.
Gently close your eyes and take a slow,
Deep breath in through your nose,
Exhale softly through your mouth,
Allowing the body to begin to relax,
Allow your breath to return to a natural rhythm and notice where the body makes contact with the chair,
The floor or the surface beneath you.
If it feels right,
Place one hand or both hands over your heart,
Begin to soften the shoulders,
Relax the jaw and let the belly release,
There is nothing you need to do right now and nowhere you need to go.
Bring your attention gently to the breath,
Inhale slowly through the nose and exhale through the mouth,
As you inhale silently repeat,
I am worthy,
As you exhale gently say,
I am enough,
Breathing in,
I am worthy,
Breathing out,
I am enough.
Feel each inhale drawing warmth and steadiness into your chest and each exhale releasing doubt,
Tension or self-judgment,
If the mind wanders,
Simply return to the breath and the words,
Now imagine yourself in a place of safety and ease,
Perhaps you're standing barefoot on soft green grass under warm sunlight,
Feel the ground beneath you,
Steady,
Supportive,
Notice the warmth of the sun on your skin and a gentle breeze moving around you,
As you inhale,
Imagine a soft golden light entering your heart,
As you exhale,
Let that light spread outward through your chest,
Arms,
Hands,
Legs and feet,
With each breath,
This light fills you with comfort,
Calm and quiet confidence.
Now,
Offer yourself a few kind words,
Silently or softly say,
I love you,
You are beautiful,
You are worthy of happiness,
Imagine these words falling like gentle rain,
Soaking into the body,
Wherever they are needed most,
Feel any remaining self-criticism,
Soften and wash away,
Begin to bring awareness back to your breath.
Noticing the natural rise and fall of the chest,
Take one final nourishing breath in and a long,
Easy breath out.
When you are ready,
Gently open your eyes,
Remember you do not need to be anything more or do anything more.
To be worthy of your own love,
This feeling is always here,
Whenever you return.
