Find a comfortable seat.
And when you're ready in your own time,
You can close your eyes.
Just check in with your breath here.
Notice how you're feeling.
Observe your inhales and exhales.
No need to change them.
Just observe.
Throughout your meditation,
You can use your breath like a breath-taking tool.
To bring you back into the present moment.
So when you feel distracted,
Or find yourself in the middle of a thought,
Allow your inhale and exhale to come back.
And then,
Allow your inhale and exhale to bring you back.
Just allow whatever has been on your mind today,
Perhaps a to-do list,
Maybe some negative feelings.
Just give yourself permission to leave them.
To put them down,
Let them go.
If only just for these next few minutes.
I want you to take your palms and starting at the lowest place on your head,
And then,
And starting at the lowest place on your body where you can comfortably reach.
Maybe it's your feet,
Maybe it's your knees,
Or your thighs.
Just place your palms there.
And with this loving touch,
Just draw your palms up from your feet over your body,
Making their way up to the head.
Sending love and energy into your physical self,
Through your own hands.
Firmly but kindly,
Caressing your body.
Your hands can work from your head back down over your shoulders,
Perhaps giving yourself a hug halfway through.
Rubbing the belly,
The lower back.
Massaging the quads,
The knees,
The calves.
And with every inhale and exhale,
Imagine this touch.
Imagine this touch.
Imagine this touch,
Illuminating your body with love,
Compassion for you.
It might feel good to repeat this mantra with your inhales and exhales.
You can bring your hands to settle on the thighs,
Or just continue with this kind and loving self-massage.
With every inhale,
In your mind,
Saying,
I am.
And on every exhale,
Breathing out the word worthy.
Stringing your inhales and exhales together to repeat,
I am worthy.
As you drop deeper into this self-compassionate state,
Let whatever negativity,
Whatever grief,
Whatever story and negative narrative that has been plaguing you,
Just let that fall away.
Bring both hands to your heart.
Draw your energy and focus inward.
And let's take three deep breaths.
Inhaling and exhale.
Inhale and exhale.
And let's take three deep breaths.
And exhale,
Inhale,
And exhale.
Once more,
Inhale and exhale.
If you can and you feel comfortable,
Repeat after me.
Say it out loud.
I am worthy.
Bring this mantra,
Bring this belief with you from this meditation today.
You are worthy.
You are beautiful.
Self-love to be loved is your right.
And you are deserving of this.
It takes courage to love yourself,
To believe that.
I know that you can harness that courage.
In your own time,
Let your breath inspire subtle movement in your body.
Come back into the space around you.
Might feel good to shrug the shoulders up and down.
Or gently sway the head from side to side.
And let your breath come back into the space around you.
Might feel good to shrug the shoulders up and down.
Or gently sway the head from side to side.
Gently,
Kindly open your eyes.
And have a beautiful rest of your day.
