Finding a comfortable meditation position either sitting on a cushion on the floor with legs crossed or sitting in a chair with feet flat on the floor.
Spine is straight but not tense.
Coming into the sensation of simply being present in your body instead of being present up in your mind all the time.
Relaxing your forehead,
Your cheeks,
And your jaw.
Relaxing your shoulders down.
Releasing any tension or stress that you've been holding in your upper back,
Allowing gravity to just sink your body downwards.
Coming in now to the sensation of your breath,
Either at the tip of the nostrils,
The cool air coming in,
The warmer air going out,
Or at your belly with the rise and the fall.
Following the natural flow of the breath,
Allowing it to anchor us into the present moment.
I would like you now to bring focused awareness to any lack of self-love you've experienced today or this past week.
Asking how have you been unkind to yourself?
What negative thoughts have you been attacking yourself with?
Or in what way have you been thinking you're not good enough or wishing that you are somehow different?
And just bring these thoughts consciously to your awareness.
Happy Xño.
Bringing these thoughts consciously to our awareness is very different than thinking them habitually or on autopilot.
And awareness of our thought patterns is the first step to transforming them.
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I would like you now to visualize these lack of self-love thoughts and self-attack thoughts dissolving from your mind.
You can either picture them turning into black smoke and being released upwards or letting them float down a river or even releasing them as balloons traveling up into the sky.
And just focus your awareness on that visualization.
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Consciously and radically releasing and letting go of all the criticism,
The guilt,
The doubts that we carry around about ourselves each and every day.
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Becoming aware of them and choosing to simply let them go.
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And now begin to envision an energy of love within your body.
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Choosing a color that represents love to you.
It can be pink or red,
Green or even white.
And just begin to visualize this energy swirling throughout your body.
Swirling in your heart center,
Completely filling up your heart with more loving energy towards yourself.
And swirling down into your belly,
Into your legs,
Up into your arms and filling your mind.
Just allowing your body to feel engulfed with more loving energy.
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And as you feel this energy filling and moving throughout your body,
You can repeat to yourself the affirmations,
I am enough.
I am enough exactly as I am in this moment.
I am skilled enough.
I am attractive enough.
I am whole.
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Holding your loving energy and your affirmations in your body and in your mind.
And anytime your thoughts wander,
Just return your focus to cultivating that loving energy inside of you.
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Noticing when your mind wanders to distracting thoughts or negative thoughts or thinking about the past or the future.
Just acknowledge this and simply return your focus to the loving energy and the loving affirmations.
I am enough.
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Creating space between the thoughts that pop into our head and the present moment with following the breath.
And when thoughts pop in,
Just acknowledge them.
Let them go.
And come back to the breath.
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And for the last minute,
While following that breath,
Just bring into your awareness again the affirmation,
I am enough.
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