Hi,
My name is Karina and today I bring you a love and kindness to yourself meditation.
This is a great way of practicing self-care and putting yourself first.
It is important to create awareness on the way you talk to yourself.
I am a firm believer that if we're feeling loved we could achieve anything.
We will be empowered,
However,
We sometimes might feel lonely,
Unloved or unwanted.
I designed this quick meditation for you to have a great tool to give love to yourself anytime and anywhere.
You're going to start with sitting or laying down in a position of your preference in a way that you can relax.
You're going to close your eyes.
You're going to do a body scan from the head to the face,
The neck,
The back,
The shoulders,
The arms,
The wrists,
The hands,
The fingers,
To your chest,
Your abdomen,
Your hips,
Your lower back,
Your legs,
Your knees,
Your ankles,
Your feet and your toes.
And if there's any discomfort,
Anything at all,
Without judgment,
You're going to breathe into it to try and ease a little bit of the discomfort.
See if you can start to melt,
Relax.
You're going to take a deep breath in and a long breath out.
Another deep breath in and a long breath out.
We're going to take a couple of more breaths now,
More consciously,
Focusing on the in breath and the out breath,
Slowly and gently.
Breathing normally but with presence,
Trying to focus only on the breathing.
It's okay if you have any thoughts coming up.
That's normal.
Just notice them and come back to your breathing.
You're going to picture yourself in your mind just as you are,
Just as you see yourself,
Just as beautiful or kind or strong or brave as you are.
And also some traits that you may call flaws or imperfections.
But you're going to notice how these imperfections are what make you you.
They are what make you human,
Different,
Unique.
You start to see the beauty in them.
You're going to notice how you can be grateful to these.
You can be grateful because these traits brought you to where you are now.
They have made you learn.
They have made you grow.
And you can now say to yourself,
Thank you for being who you are.
Thank you for these imperfections.
What are those learnings?
What are the areas that you've grown?
And thank them.
You're now going to get closer and closer to yourself.
And you are going to give yourself a nice warming hug like the one you will give to a child,
Like the one you will give to someone you love,
Someone you miss.
A hug like the one you crave.
Sometimes when you're feeling lonely.
Sometimes when you're feeling tired and you need a pair of arms to hold you,
To tell you that everything is going to be okay.
Like the times when you're feeling powerless and you need someone to give you a lift.
With this tight,
Warm and cuddly hug,
You are going to say to yourself,
I love you.
I love you just as you are.
Despite your imperfections and because of them.
And I will always support you.
I will always be there for you when you're feeling lost or sad or alone.
You will always have me.
I will always have you.
Now you can start coming back to your body,
Coming back to your breathing,
Coming back into the room that you're in,
Coming back to feel the air on your face,
The temperature,
The sounds.
You can open your eyes and you're going to put both hands on your heart and you're going to say to yourself again,
Thank you.
Thank you.
