Welcome to this meditation on cultivating self-acceptance.
Begin by finding a comfortable position.
Choose a posture that allows you to relax while remaining awake and alert.
Now let's take a series of long deep breaths all the way into the belly.
Begin by taking a slow,
Gentle breath in through the nose.
And as you inhale,
Draw your breath all the way down to the bottom of your abdomen.
And when you've reached full capacity,
Release the breath slowly and fully without forcing it.
As you breathe out,
Imagine that along with all the tensions in your body,
You are also clearing your mind of any worries,
Anxiety,
Or stories that may be present.
Continue with this process of breathing deeply into the belly for a few more breaths.
Now bring your awareness to the level of your heart.
Notice how this area gently expands as you breathe in and how it relaxes as you breathe out.
For a few breaths,
Imagine inhaling directly into the center of your heart.
Imagine exhaling directly out from the heart.
Visualize at your heart glowing embers of a warm,
Inviting fire.
Allow the warmth to fill your chest.
And after the chest is warm and relaxed,
Let that warmth and radiance flow through the rest of your body.
After your body is filled with that warm glow,
Imagine that as you breathe out,
You extend the warm light out from the center of your heart.
Imagine this warm glow expanding outward as you exhale,
Surrounding your body with warmth,
Peace,
Happiness,
And vital energy.
This warm light carries all of your feelings of self-acceptance and self-kindness.
Imagine seeing the world around you from the internal kindness and acceptance of your heart.
Now bring to mind something you appreciate about yourself.
It could be a personal quality,
Something you've achieved,
Or a kindness you've extended to someone.
Take a moment to acknowledge this aspect of yourself.
Notice how it feels in your body when you think about appreciating yourself.
How does your face feel,
Your neck and shoulders,
Your stomach and your heart?
Really open your heart and deepen your awareness of the physical sensations in your body and connect them to this sense of self-appreciation.
Then silently repeat for yourself,
I am safe.
I am at ease.
I am kind to myself and accept myself as I am.
I am filled with peace and joy.
Now bring to mind something you appreciate about your life.
It could be an experience,
A relationship,
An everyday pleasure,
Or an opportunity for which you are grateful.
Take a moment to feel gratitude for this aspect of your life.
Notice how it feels in your body when you think about appreciating your life.
How does your face feel,
Your neck and shoulders,
Your stomach,
Your heart?
Again,
Open your heart and deepen your awareness to the physical sensations in your body and connect them to this sense of appreciation of your life.
Then silently repeat for yourself,
I am safe.
I am at ease.
I am kind to myself and accept myself as I am.
I am filled with peace and joy.
Let these feelings of appreciation and gratitude for yourself and for your life percolate into your heart,
Restoking that ember of warmth at your heart.
Breathe in the warm glow,
Breathe out the warm glow,
Holding the focus of your awareness at your heart.
Now let go of all of the imagery and bring your palms together and place them in front of your heart.
And for a few breaths,
Simply let your mind and body settle.
Simply enjoy being without thinking or doing.
Then take that warm glow of self-appreciation and feeling calm and centered into the rest of your day.
