Welcome to this meditation practice,
Begin by finding a seat that is comfortable and sitting in a way that feels supportive and restorative to you and sitting with a straight spine,
Finding the breath in your body.
Notice the breath as your belly moves up and down and feel the chest move with the breath,
Feel the breath in the throat,
Feel your body just as it is and say for yourself,
I accept myself just as I am,
I accept my story just as it is,
I accept my path,
I accept everything that happens to me with an open heart.
My heart is open to reality just as it is,
I will be honest with myself as to everything that I feel,
I will be honest with myself as everything is happening to me,
It is part of me,
It is part of my path,
It is part of my story and it is welcome.
I set the intention to welcome every part of my life story into my heart,
Every experience I've ever had is welcome and every experience I will have is also welcome.
I set the intention to be kind to myself now and to be kind to every past version of myself,
To be kind to the version of me that was three years old with all the emotions that were there of a three-year-old,
To be kind to the version of me that was six years old and all the emotions there.
I set the intention to be kind to the version of me that was 12,
That was 17,
That was 22,
Me at every single age is welcome in my heart,
Every emotion I've ever felt whether it was joy or fear,
Happiness or pain,
I can let every single emotion flow through me and turn into strength.
I know that as long as I have compassion,
I have nothing to be afraid of,
I will listen to myself and I will follow what I love in this life.
I have the inner autonomy to pick my path and I accept myself fully.
I accept my moods,
My states,
My physical experience,
My emotional experience,
I accept all my complexity,
I accept my body as it is and I accept the tremendous inner strength that lies in this body.
I know that my body is as it needs to be in this moment and my mind is as it needs to be in this moment.
I also acknowledge that my heart is where it needs to be in this moment and as I grow and as I change and as I set my intentions,
I can give myself unconditional support saying to yourself,
I am unconditionally on my own side.
I set the intention to be kind to myself always.
Put a hand on your heart and wish for yourself,
May I be happy.
May I be happy,
May I feel the support of the entire universe behind me.
May I live with love in this heart.
May I live in a way that is fully authentic to me.
May I know that every human being makes a thousand mistakes just like I make a thousand mistakes and I can send those wishes to every other human being also.
Sending the wish,
May all beings be happy.
May all beings be safe.
May all beings be peaceful.
May all beings find joy.
And sending that compassion to yourself also.
Acknowledge that you have an amazing mind with so much intelligence.
Acknowledge that you have an amazing body and you've had so many experiences with it and will have so many experiences with this strong body.
Acknowledge that you can give yourself your heart unconditional compassion.
Sending the intention,
May everything that happens to me be a new gateway to compassion.
Everything that happens to me is part of my story,
My strength.
Everything that's ever happened to me is a necessary part of the journey of my soul.
Sending the wish,
May I learn and grow from every experience.
May I become more authentic,
More self-compassionate,
More strong,
More kind to myself after every experience.
I acknowledge my heart as it is with all its feelings.
I honor my body just as it is.
And to this body I offer compassion,
Acknowledgement.
There is no experience I have in this life that is separate from this body that moves me through life.
Sending gratitude to the body,
Taking care of the body the best you can always.
And to the mind offering honesty,
Clarity,
Seeing reality just as it is,
Relaxing your forehead,
Relaxing the space between your eyebrows,
And your eyebrows,
And your jaw,
And the eyelids,
And the skin on the face.
Relaxing the neck and the throat,
The shoulders,
The arms,
The hands.
Softening the chest,
Softening the belly,
Letting the back relax completely.
Letting your legs be heavy and soft.
Letting your feet ground.
Letting the whole body relax completely,
Letting the body soften.
When the body relaxes,
The heart can open more.
And setting the intention to enjoy your personality,
Enjoy your uniqueness,
Saying,
I welcome myself just as I am.
I welcome myself just as I am.
I welcome life just as it is.
I can look at life with approval,
Letting those words sink in,
And acknowledging that I am not here to judge myself or others.
I am here to learn,
To pay attention,
To open the heart,
And to see infinite value in life as it is.
Sending gratitude that there are so many people for your heart to open to.
And gratitude for being alive,
And for the infinite qualities of life.
Sending gratitude to yourself for being as you are.
Offering yourself warmth,
Acceptance,
Forgiveness.
Saying to yourself,
May I value myself deeply.
May I always give myself support.
May I find my inner peace.
And may I spread this peace to those around me.
This heart is large enough for myself,
And for all other beings.
Softening the body,
Softening into your body,
And set the intention to be a loving presence for yourself,
And for those around you.
To share your loving energy with other people.
To share the warmth and the depth of your heart with other people.
And now put a hand on your heart and thank yourself.
Thanking yourself for having done this deep meditation of compassion and self-compassion.
Acceptance and self-acceptance.
Moving into your week by seeing value in yourself.
Making the world a joyful place for yourself.
Taking your inner peace,
And creating peace around you.
And now take a deep breath in,
Take the deepest breath that you've taken all day.
Take a deep breath out through the mouth,
And moving into the world,
Moving back into the world with peace,
With well-wishing,
And with endless self-compassion.
