Positive Self-Image Meditation

This recording is designed to boost your positive self-esteem.

For best results,

Use this recording last thing at night and use once a night for at least three weeks.

So beginning now by settling down,

Making yourself comfortable and allowing your eyes to comfortably close.

Good.

Become aware of the flow of your breathing.

Take a deep breath in through your nose,

Hold it,

And breathe out through your mouth.

Breathe in,

Hold it.

And out.

Once more.

Breathe in,

Hold it.

And out.

Good.

And allow your breathing now to settle back into its normal pattern.

In and down.

And up and out.

And allow each out-breath to relax you a little further.

With each breath out,

You're becoming a little more relaxed.

We're going to spend some time now focusing on areas in your body where tension tends to linger.

Your shoulders,

Jaw,

Neck,

Back,

Chest,

Stomach,

And hands.

Firstly move your awareness to your shoulders.

Notice how simply by moving your awareness to your shoulders that they slowly start to relax.

You're not making them relax,

You're just allowing it to happen.

Notice the shoulders easing off,

Dropping,

Releasing,

And relaxing.

Allow your jaw to relax.

Let your jaw drop slightly.

Having a space between the upper and lower teeth.

As you do so,

The jaw relaxes.

And you can feel the muscles of your face becoming smooth,

Loose,

And relaxed.

Move your awareness to your neck.

Notice how you can let the tension go.

Simply by allowing your neck to relax.

Let the relaxation flow down the length of your spine.

Relaxing and relaxing all the muscles from your neck down your back.

Move your awareness now back to your breathing.

And as you do so you can notice the movement of your chest and your stomach.

With each breath in and out,

You can allow your chest and stomach to relax and release.

Relaxing,

Loosening,

Relaxing.

Now focus on your hands.

Opening and closing your hands a few times.

Wiggle your fingers and then relax.

Let your hands become limp and loose.

And bring your awareness back to your breathing.

Scan your body now for any other areas that may be tense.

For each area,

Imagine directing your breath to that area.

Imagine breathing in relaxation to that area.

And breathing out tension.

Breathing in a feeling of relaxation.

And exhaling all the tension.

Allow your muscles to become more and more relaxed with each breath.

Continue to scan your body.

In each area.

You're now feeling calm and relaxed.

Your whole body feels heavy.

And you feel grounded,

Centered and peaceful.

Now begin to create a picture in your mind.

Imagine a place where you feel completely at ease.

It may be a place where you have been.

Somewhere you have wanted to be.

Or it may be imaginary.

Imagine this place where you feel calm and happy and you feel that you belong.

Start adding details to this place in your mind.

Visualize the sights,

Sounds and smells.

Imagine your physical sensations of comfort.

And feel the pleasant temperature as you go about doing the activities you enjoy there.

Immerse yourself in how safe and calm you feel in this place.

And you feel completely at peace with yourself.

Allow every sight that you see to be a signal for you to drift deeper relaxed.

Allow every sound that you hear to be a signal for you to drift deeper relaxed.

Allow every feeling that you feel to be a signal for you to drift deeper relaxed.

And as I count down now,

You can allow each descending number to take you deeper relaxed.

Deeper down into that wonderful place.

Ten.

Nine.

Eight.

Seven.

Six.

Five.

Four.

Three.

Two.

One.

And all the way down,

Deep down relaxed.

Now staying in this peaceful place,

I'm going to state some affirmations.

Imagine that these affirmations are true for you in this moment.

And take note of how much more positively you feel about yourself.

Repeat each affirmation silently within yourself with conviction.

Use your imagination to fully believe each affirmation.

So let's begin.

I am at peace with myself.

I feel my presence in this world.

I appreciate who I am.

All people have value and I value myself as a person and what I have to offer.

I respect myself just as I respect others.

I care about myself.

I deserve to relax.

I enjoy being content.

I deserve to be happy.

I imagine and believe all these affirmations are true for me right now in this moment.

I enjoy the relaxation I'm experiencing.

And I feel my self-esteem growing from within.

I remember fondly many memories from my past.

I forgive myself for my mistakes.

All people make mistakes.

I used to feel regret for some of my mistakes because I am a good person and want to do the best that I can.

Even now I am still a good person and I let go the feelings of regret because I have learned and moved on.

I am bigger and better than my mistakes.

I forgive myself for mistakes I have made because I have felt bad about them long enough.

I have suffered enough and now it is time to be free.

By freeing myself from past mistakes I can move on and do good things.

I forgive myself and I am ready to do more good things.

I imagine and believe all of these affirmations are true for me right now in this moment.

I enjoy the relaxation I am experiencing and feel my positive self-image growing from within.

I feel good about who I am today.

I accept the person that I am.

I accept my flaws and accept my strengths.

I see my shortcomings not as weaknesses but as strengths not yet developed.

I eagerly develop new strengths.

When my mood is low I accept my emotions and recognize that the low mood will pass and I will be happy again.

I nurture the child within me.

Life is good and I enjoy being part of it.

I enjoy the present and I look forward to the future.

I imagine and believe all these affirmations are true for me right now in this moment.

I enjoy the relaxation I am experiencing and feel my self-esteem growing from within.

I approach challenges with strength.

I am a human being with flaws.

I enjoy being who I am and love myself as I am.

I do not have to be perfect to be okay as a person.

I accept my imperfections and the imperfections in what I do.

I do the best that I can at the time.

I give 100% when I can and when I choose to put the effort towards things that are important.

My efforts are good enough and what I do is good enough.

I am a good friend to myself and others.

I am creating loving and healthy relationships.

I am likeable and lovable.

I feel secure in who I am and do not need to compare myself to others.

All of the strengths I have ever had are present in me today.

Even if not all of my strengths are showing right now,

I still have the same positive character.

I hold all those strengths of character and will use those strengths again.

I look forward to the good times.

My future is bright and positive.

I imagine and believe all these affirmations are true for me right now in this moment.

I enjoy the relaxation I am experiencing and feel my self-esteem growing from within.

I accept myself just as I am.

I care for myself.

I take time for myself and enjoy it.

I deserve time for myself and I feel good about taking this time regularly.

I handle difficulties with grace.

I allow myself to experience and express emotions both negative and positive.

I accept myself.

I am perfectly alright just the way I am.

I accept myself.

I am a valuable human being.

I accept myself.

I feel confident.

I accept myself.

I feel secure.

I accept myself.

I accept myself.

Imagine thinking now again about your peaceful place,

Allowing yourself to enjoy this wonderful place.

Acknowledge the feelings that you are experiencing after repeating these affirmations.

About any feelings that you are having,

Allowing yourself to feel calm and at peace.

Now is the time to leave this special place.

You know that you can return here in any meditation or relaxation at any time.

You can return here to relax,

To feel calm,

Comfortable and safe.

To reconnect with yourself and your resources,

Abilities and strengths.

You're integrating now the feelings of acceptance of yourself.

Integrating your belief in the affirmations.

Continuing to feel positive and accepting of yourself.

And holding on to this feeling of positive self-image.

As you deepen the relaxation now.

Making your mind a blank.

Sinking down deeper and deeper into the bed.

Allowing your mind's eye to close.

Drifting deeper and deeper asleep.

Deeper and deeper asleep.

Deeper and deeper asleep.

Deep,

Deep down asleep.