Hi,
I'm Amy Patti Colvin.
Thanks for joining me today for this meditation about self-appreciation.
Go ahead and get settled into a comfortable position.
You could be on a chair,
On a cushion,
Or lying down.
If you're on a chair or a cushion,
Tilt your pelvis slightly forward and imagine being lifted by the crown of your head,
Creating a sense of extension and length through the back,
Opening up channels that rise from the tailbone to the crown of the head.
Drop your gaze or close your eyes,
Whichever is more comfortable for you in the moment.
Begin breathing deeply in through the nose all the way down into the belly.
Take a few moments and simply let your muscles relax.
Notice where you might be holding tension,
And with intention release those areas,
Releasing and relaxing the facial muscles,
The jaw,
The tongue,
The throat and shoulders,
The hands.
And imagine yourself in some incredibly beautiful place in nature.
It could be a place that you know,
Or a place that you imagine,
Or some combination of both.
It could be a grassy meadow or lush rainforest,
A beach or a mountaintop.
Some place where you feel at ease,
Relaxed,
And at peace.
And settle yourself into this place.
You could be sitting or lying down or standing.
And notice what the air around you smells like.
Is it dry and dusty,
Or moist and lush?
Is it the salt air or that fresh sparkle from a waterfall?
Just notice what this place smells like.
And notice what sounds you hear.
Perhaps it's birdsong,
Or a breeze in the leaves,
Or the lap of ocean waves.
And what does the quality of the air feel like on your skin,
On your face and hands?
Is it dry or moist,
Or cool or warm?
And notice what you see.
Can you see a far horizon?
If so,
What's there?
What do you see maybe 20 feet away or so?
What do you see on the ground right around you?
And as you deepen your senses and your awareness of the sensations in this area,
Just open your heart with awe and joy for being in such a beautiful place.
Feel a sense of contentment and ease in this place that you've imagined for yourself.
And quietly in mind,
Repeat the following phrases.
I am safe.
I am at ease.
I am kind to myself and accept myself as I am.
I appreciate my life and all it has to offer.
I am filled with peace and joy.
And in this beautiful space,
You are completely on your own.
Revel in the beauty of being content with yourself in this gorgeous space.
There's no one to compare yourself to.
No other things you'd rather have.
You have created your own idyllic space for yourself.
It's perfect,
Just as it is.
You're connecting with your own breath,
You're connecting with your body,
And you're connecting with the beauty of nature and the energy that flows forth from the nature around you.
And bring to mind something you really appreciate about your life.
It could be a large thing or a small thing,
But something that brings you joy about your life.
It could be that you've extended a kindness to someone or excelled at something you worked on.
And just open your heart to that appreciation of this aspect of your life.
Notice what it feels like in your body to appreciate this aspect of your life.
How does your stomach feel?
Your heart,
Your throat,
Your mind?
Now bring to mind something you appreciate about yourself.
Something that makes you unique,
That you really like about you.
It doesn't matter if others know you for this trait or even acknowledge this trait in you.
Choose something that you know in your heart that you appreciate about you.
Don't be concerned with others in this process.
Simply think for yourself about yourself,
What traits you really enjoy about you.
And silently,
In mind for yourself,
Repeat the following phrases.
I am safe.
I am at peace.
I am kind to myself and accept myself as I am.
I appreciate all of my unique being.
I am filled with peace and joy.
And notice what it feels like in your body to bask in self-appreciation.
What does it feel like in your belly,
In your heart,
In your throat,
In your mind?
Release that imagery of self-appreciation and take one last look and feel around in this beautiful space you've created for yourself.
One more time,
Appreciating what the air smells like and feels like and the beauty that surrounds you.
And then release that imagery and simply bring your awareness back to your breath and your body.
And notice what it feels like to be relaxed in the mind,
In the heart.
And know that you can take that feeling of peacefulness with you throughout the rest of the day.
Let's bring this meditation to a close and I look forward to talking with you soon.
