Hi there,
This is Lori James and I am a certified life coach and somatic experiencing practitioner.
Today I'm going to walk you through a gentle 10-minute somatic self-love meditation.
So just take a minute and allow yourself to find a comfortable place and allow yourself to arrive.
I will be having small pauses in between just allowing yourself to get settled in.
Just taking a moment to get cozy.
Maybe that's with a favorite pillow,
Blanket,
Just really settling in and begin to notice the surface beneath you,
The chair,
The couch,
The floor,
Whatever is supporting you in this moment and where your body is making contact with that and really feel where your body is being supported in this moment.
And remember there's nothing to fix,
Nothing you need to change,
Just allowing yourself to be here.
Just notice the places where your weight is a little heavier,
Just allowing yourself to receive this support without effort.
And if it feels okay,
Allow your shoulders to soften,
Your jaw to unclench,
And your breath to move in and out in its own natural rhythm.
And as you settle in here,
Turning inwards,
Tending to these things,
Also just notice if there's any sensations that you can gently bring your awareness to.
Notice any sensations like warmth,
Coolness,
Heaviness,
Or maybe parts of your body that feel lighter or maybe nothing at all.
Whatever you notice is welcome.
There's nothing you need to fix,
Nothing you need to change,
Just allowing yourself to be here.
And you're not trying to create a feeling,
Just noticing what's already there.
We just want to track these sensations in the body without judgment.
And if you're noticing your mind is wandering,
Just allow your thoughts to float by like a cloud in the sky,
Bringing yourself back to the body,
Bringing yourself back to the sensations that you might be feeling,
The warmth,
The coolness,
The tightness,
The heaviness,
Or maybe nothing at all.
If you have your eyes closed,
Just notice any sounds.
Notice if your body wants to move or change position,
Or maybe if it feels like you have excess energy.
Allow your body to move in whatever way it needs to,
To continue,
Edit that,
To continue to just allow yourself to settle in,
Tracking,
Noticing what's changing and shifting in the body.
Maybe there's something that's softening.
Maybe you notice a deeper breath.
Maybe you even notice a little gurgling in your stomach.
These are all signs that your body is moving into a rest and digest state.
Now I'd like to gently invite you to bring to mind a moment from the last day,
The last week or month when someone offered you a compliment or did something nice for you.
It doesn't have to be big.
Maybe somebody who gave you a genuine thank you.
Maybe they complimented you on something that you were wearing,
Or just simply smiled at you.
It could also be something kind or affirming,
And if nothing comes to mind right away,
That's okay.
You can imagine what it might feel like to just be seen or appreciated.
There's no rush and just go with the first thing that comes up.
It doesn't have to be the biggest moment or the most impactful.
As you hold this moment in your mind and are bringing gentle awareness to it,
Notice what happens in your body.
Where do you feel it?
Maybe in your chest,
Your belly,
Your face,
Your shoulders.
Everybody's different and there's no right place.
Just notice it.
And if it feels okay,
See if you can stay with that sensation.
Without analyzing it,
Judging it,
Or needing it to last.
We just want to simply track it.
Track the sensations in the body and notice if it changes or moves.
Notice if it expands,
Softens,
Shifts,
Or fades.
All of it is okay and allowed.
This is what a PhD Barbara Fredrickson calls a micro moment of love.
She wrote a wonderful book called Love 2.
0.
And it's a brief experience of connection.
Connection that your body can savor.
So stay with it for as long as feels comfortable for you.
That might be two minutes,
Five,
Or maybe just a few breaths.
Just letting yourself receive without earning,
Without explaining,
Without giving anything back.
Feel free to pause the audio here if you want to stay with it a little bit longer.
And as we continue,
If the sensation shifts or disappears,
That's okay.
You're not losing anything.
Your nervous system is just learning what safety and warmth feel like.
If another sensation arises,
To see if we can stay curious with it.
Without resisting it.
Simply notice any other sensations too.
Again,
Nothing needs to be pushed away.
You're practicing being with yourself in kindness.
Now gently place one hand over your heart.
Or wherever feels most comforting to you.
Maybe your belly.
Feel the warmth of your hand.
Notice your breath beneath it.
Let yourself sense the connection between your hand,
Your body,
And this moment.
There's no rush.
Again,
If you'd like to stay here a little longer,
Feel free to pause.
This recording.
Staying in this moment for as long as it feels right for you.
And when you're ready,
Slowly begin to slowly open your eyes.
And give yourself a moment to just orient to the space around you.
Notice the room you're in.
Allowing your eyes to wander to anything that feels pleasant.
Or allows you to feel present in this moment.
Notice any sounds.
If you have a window close to you,
Maybe look outside.
See if you can see a tree and its leaves being moved by the wind.
And just wiggle your fingers or toes if that feels good.
Remember,
Self-love doesn't have to be forced.
It can arrive quietly in small embodied moments of connection.
Please feel free to return to this any time that you need to bring a little more self-love in.
Thank you for being here with me.
And I hope you have a wonderful day.
