Hello,
I'm Diana and I want to welcome you to this meditation.
Let go of self-judgement and blame.
I'd like to invite you to find a comfortable position.
This can either be seated with your feet grounded on the floor or you can choose to lie down with your body fully supported.
And ideally in a place where you do not normally sleep so that you'll be able to stay awake for the duration of this meditation.
Allow your hands to rest gently,
Perhaps one over your heart and one on your belly,
As you take a slow and deep breath in through your nose and then gently exhale through your mouth.
And take another deep breath in and sigh it out through your mouth,
Letting the weight of the day begin to soften.
Let your breath find its own rhythm.
Stay here,
Calm,
Steady and feel your body begin to settle.
Feel the support beneath you,
Holding you.
You are safe here.
You are present.
Today's reflection comes from the book The Four Agreements.
Let go of self-judgement and blame.
It reminds us that being impeccable with your word,
You take responsibility for your actions,
But you do not judge or blame yourself for anything.
Take a moment to let these words sink in.
Notice how they feel in your body,
Not just what they mean in your mind.
With every breath,
Allow yourself to release a little more tension.
Inhale a sense of honesty,
Of clarity.
Exhale,
Releasing judgement,
Guilt and harsh self-talk.
You are not your past words.
You are not your mistakes.
You are a being in progress,
Learning,
Refining and growing.
Let your breath remind you each moment is new,
Each breath a chance to begin again.
Think of a recent moment when you may have been hard on yourself.
Perhaps something you said or something you didn't say.
Now instead of revisiting it with blame or judgement,
See if you can look at it through the eyes of compassion.
Ask yourself,
What was I needing in that moment?
What truth was I trying to express,
Even if imperfectly?
Take a slow deep breath in and let forgiveness wash through you.
You can acknowledge responsibility without punishment.
You can learn without shame.
This is what it means to be impeccable with your word.
To speak truth with kindness,
Even to yourself.
And now,
Repeat the following affirmations after me,
Silently or out loud.
I take responsibility for my words and actions with love and understanding.
I release self-judgement and blame.
My words have power and I choose to use them with gentleness.
I forgive myself for past words spoken in pain or fear.
I now speak from truth,
Compassion and love.
I take responsibility for my words and actions with love and understanding.
I release self-judgement and blame.
My words have power and I choose to use them with gentleness.
I forgive myself for past words spoken in pain or fear.
I now speak from compassion,
Love and truth.
I take responsibility for my words and actions with love and understanding.
I release self-judgement and blame.
My words have power and I choose to use them with gentleness.
I forgive myself for past words spoken in pain or fear.
I now speak from truth,
Compassion and love.
I take responsibility for my words and actions with love and understanding.
I release self-judgement and blame.
My words have power and I choose to use them with gentleness.
I forgive myself for past words spoken in pain or fear.
I now speak from truth,
Compassion and love.
I take responsibility for my words and actions with love and understanding.
I release self-judgement and blame.
My words have power and I choose to use them with gentleness.
I forgive myself for past words spoken in pain or fear.
I forgive myself for past words spoken in pain or fear.
I now speak from truth,
Compassion and love.
As this meditation draws to a close,
Place your hand once more over your heart.
Feel the warmth beneath your palm,
A reminder of your own compassion.
Let this warmth spread through your whole body.
A gentle wave of self-acceptance,
Of peace and of understanding.
Take one final deep breath in and slowly exhale,
Whispering to yourself,
I am impeccable with my word,
Beginning with the words I speak to myself.
And when you're ready,
Gently bring your awareness back to the room.
Move your fingers a little.
Wiggle your toes a bit.
And when you open your eyes,
Carry this calm awareness with you.
The knowing that you can always return.
To this truth whenever you need it.
When you feel compelled to do so,
Feel free to journal a bit about this experience and how it feels.
And now I want to thank you for joining me today.
And I want to wish you a wonderful rest of your day.
Till next time,
Bye.
