Allow yourself to have this moment without thinking about what you did before or what you have to do next.
Remind yourself that you deserve to take this time to heal,
Relax and disconnect.
You deserve this moment.
Now start by slowly looking around the room with curiosity and openness.
Just noticing,
Noticing the objects,
The colors,
The shapes,
The textures.
Just be open and curious about where your attention is drawn to.
Noticing without judgment,
Connecting with the environment and reminding yourself that you're safe.
If it feels comfortable for you,
Close your eyes and become aware of the weight of your body.
Become aware of the surface beneath you.
Feel the support of the surface beneath you.
Let it hold you.
While you're feeling your body,
The weight of your body and the surface beneath you,
Be open to notice any sounds around you with curiosity.
Without chasing them or looking for them,
Just allowing them to come to you.
Become aware of your breath,
Noticing the expansion and the contraction of your breath and notice it without changing it or analyzing it.
Just allowing your breath to be as it is and remind yourself that no matter how you feel right now,
You are okay just as you are.
Now set an intention for this meditation.
It can be something like I am ready to let go of the need to achieve for my worth or something like I embrace my true self beyond accomplishments.
Anything that feels good for you,
That resonates with you.
Hold this intention in your heart.
Let it resonate within you and feel the sincerity of your desire to break free from the conditioning of the false self of programming and trauma.
Now I want you to imagine the false self as a figure standing in front of you,
Representing the conditioned beliefs and expectations you've internalized over time.
This figure might appear as a mask,
A character or a representation of your overachieving persona.
Take a moment to observe this figure without judgment,
With compassion and notice how it looks like.
What qualities does it embody?
And again acknowledge its presence without judgment and recognizing that it has served a purpose in your life but it's not who you truly are.
Now with compassion speak to this false self.
You could say thank you for protecting me.
I appreciate the efforts you've made to help me succeed but I no longer need you to define my worth.
As you express this gratitude,
These words,
Visualize a warm gentle light surrounding this figure,
The false self.
And this light represents your compassion,
Understanding,
Your love.
Feel the warmth of this light flowing from your heart to the false self,
Offering it love and acceptance.
Now as you breathe in deeply,
Imagine gathering the energy of the false self into your heart.
Feel the heaviness,
The pressure to achieve and the conditioning flowing into this space.
And as you exhale,
Visualize releasing all that no longer serves you.
Any limiting beliefs,
Expectations or feelings of inadequacy.
Imagine this energy leaving your body as dark smoke or a heavy fog just dissipating into the air.
With each breath feel yourself becoming lighter,
Freer from the weight of the false self.
You are creating space for your true essence to emerge.
As the false self fades away,
Envision your true self emerging in its place.
A vibrant radiant light that represents your authenticity,
Worthiness and wholeness.
This light is unaffected by achievements or external validation.
It simply exists as a pure expression of who you are.
Feel this light expanding within you.
With each inhale draw in the essence of your true self,
Allowing it to fill every cell in your body.
With each exhale let go of any remainings of that false self.
Now affirm your connection to your true self with the following phrases.
Repeat them silently or out loud.
I am enough just as I am.
I embrace my worth beyond accomplishments.
I release the need for external validation.
I trust my inner wisdom and intuition.
Allow these affirmations to sink deeply into your being,
Nurturing your spirit and reinforcing your connection to your authentic self.
And now slowly bring your attention back to your body.
The weight of your body and the connection that it does with the surface beneath you.
Noticing any sounds or smells around you.
And when you're ready opening your eyes,
Slowly scanning your environment,
Noticing the objects,
The lights,
Colors and textures around you.
And reminding yourself that you're safe right now.
Celebrate yourself for taking the time to sit,
Heal and be silent.
