Hello,
And welcome to this practice.
You may start by finding a comfortable place to sit or lie down.
I would invite you to allow your body to rest in a way that feels natural and gentle.
If you'd like,
You can close your eyes or lower your eyes to the floor,
And you can begin by taking deep breaths in and slowly exhaling.
With each breath,
Feel yourself begin to release the weight of the world,
Allowing yourself to settle into this moment.
Know that here,
In this space,
You are free to be exactly as you are.
No expectations,
No pressures.
This is a space where you choose to reclaim yourself,
Honor yourself,
And be present with yourself.
Take a moment to become aware of your body.
Feel your feet resting against the floor.
Notice your body gently touching the surface beneath you.
There is no need to judge or change anything.
Just notice how you are showing up right now.
You are here,
And it is enough.
As you breathe in,
Feel your connection to the earth,
The space you inhabit,
And the energy around you.
You are a part of this vast world,
And you are exactly where you need to be.
Now I'd like to invite you to bring your awareness to your body.
Notice how it feels without expectations or judgment.
Your body is not something to be fixed or changed.
It is your sacred vessel,
Carrying you through life with wisdom and strength.
In the yoga tradition,
We acknowledge the truth of our being with the phrase,
I am,
Meaning I am the universe,
Or I am divine,
Or I am a part of the greater whole.
In this moment,
As you say,
I am,
Know that you are an expression of the infinite.
As you breathe in,
Repeat silently,
I am.
With each breath,
Feel the truth of your existence,
That you are here,
In this body,
As you are.
This body is worthy of care and respect,
Not because it is perfect,
But because it is yours,
And it is a part of the greater whole.
I am.
I am.
Release the need to change,
To compare,
To meet external standards.
Take a deep breath in,
And feel yourself let go on the exhale.
In this space,
You simply are a unique expression of life,
Worthy of love and acceptance,
Exactly as you are in this moment.
On your next deep breath in,
As you exhale,
Allow yourself to release any pressure,
Any outside expectations.
This is your space,
Your body,
Your life.
You hold the power of choice in every moment.
I choose what is best for me.
With each breath,
Feel the power of choice coursing through you.
You have the right to choose your own path,
Your own self-worth,
And your own boundaries.
You are not defined by others' opinions,
By history,
Or by external measures of success.
You are free to be.
I choose to honor myself.
Now,
As you continue breathing deeply,
Gently notice any tension or heaviness you may still be holding in your body.
Any trauma,
Pain,
Or burden you carry is not your identity.
It is simply a part of your experience,
And it can be released.
While you may want to honor the purpose that this has served for you,
Acknowledging that we sometimes hold on to what hurts because it gives us a sense of control and it protects us from the unknown,
Know that this is not truly who you are.
With each inhale,
Invite healing into your body.
With each exhale,
Allow anything that no longer serves you to float away.
I can let go of what no longer supports my healing.
Imagine the heaviness of past trauma or judgments being gently lifted from your body.
Know that you have survived,
And in your survival,
You have become stronger,
Wiser,
And more resilient.
Your body has carried you through it all,
And for that,
It deserves kindness.
Now,
I would like to invite you to bring your attention to your heart.
Imagine it glowing with a soft,
Warm light radiating acceptance and compassion.
This light symbolizes your inherent worth,
Untouched by judgment,
Free from limitation.
You are enough,
Not just for what you do,
But for who you are.
I am worthy of love and respect.
Repeat this affirmation slowly,
And with each repetition,
Let it sink deeper into your being.
Feel it in your chest,
Your throat,
Your mind.
I am worthy of love and kindness.
Know that your worth is not dependent on anyone else's approval.
It is yours by right,
Simply because you exist.
You are valuable,
Not because of your achievements,
But because of your inherent being.
I am worthy of love and peace.
As we begin to close this meditation,
You may want to extend gratitude to yourself for participating in this practice,
For working towards self-acceptance,
And for showing love and appreciation for what your body has been through.
When you feel ready,
You can bring movement back to the body in gentle ways,
Feeling your hands,
Your feet,
The space around you,
Knowing that you can carry this sense of empowerment and choice wherever you go.
Whenever you need,
Return to this space,
To the truth of your body's wisdom,
To the freedom that's yours to choose.
Take one final deep breath in,
And exhale slowly.
When you're ready,
Gently open your eyes,
Returning to the world around you.
Carry with you the knowing that you are enough,
You are worthy,
And you are part of the whole.
