A meditation on self-compassion,
Self-love and acceptance.
Find a comfortable seat or lying down and take a few breaths in and out in your own time.
Breathing deeply and settling into the awareness of your body,
Relaxed,
Calm.
As you breathe in and out,
Gently scan your body with love and gratitude,
Acknowledging that you've gifted yourself this time and space,
Time to open your heart and your mind to the compassion that you so deeply deserve.
Notice your beautiful inhales and exhales as you settle into your body.
Notice the rise of your chest as you inhale.
Notice the softening of your chest as you exhale.
Breathing in,
Your chest expands.
Breathing out,
You surrender.
Keeping this mindful awareness on your chest,
At your heart,
I invite you now to envision a beautiful light at your heart center.
It can be any color you choose.
See this light taking the shape of a flower,
Any flower.
With each inhale,
The flower gently opens and the light surrounding it grows bigger.
With each exhale,
Allow yourself to soften and relax as the flower connects you inwards to your heart.
Breathing in calm,
Compassion.
Breathing out relaxation,
Letting go.
Now bringing a gentle mantra into the space,
Keep your focus on the flower at your heart center,
Opening and softening,
The light expanding and silently or out loud repeat after me,
May I be filled with loving kindness.
Breathe this deeply into your heart.
Know that this loving kindness is something you deserve.
Feel this wish for yourself in your heart space,
May I be filled with loving kindness.
Breathing in,
Second one,
May I be safe from inner and outer danger.
Breathing in the sense of security and safety.
Knowing you are supported and loved,
That you are lovable.
Truly believe,
May I be safe from inner and outer dangers.
Without attachment to any stories,
Keep your awareness attached to the flower and this beautiful light at your heart center.
Breathing in this wish,
Moving on,
May I be happy and at ease.
Feel this wish expand like the blossoming flower in your heart,
Opening up its petals.
May you truly find inner joy and feel at ease.
Feel it within your heart space.
What does that feel like?
Breathing in,
May I be happy and at ease.
And finally,
May I be well in body and mind.
Sense what it feels like to be well,
Healthy,
Strong in your body and your mind.
As you breathe this wish into your heart,
May I be well in body and mind.
With each inhale,
Feel these beautiful words filling your heart space.
Knowing that you are so deserving of every one of these intentions.
As your breath expands at your heart center,
Allowing this beautiful light and opening of the flower,
Expand through your entire body.
May I be filled with loving kindness.
May I be safe from inner and outer dangers.
May I be happy and at ease.
May I be well in body and mind.
Let this love,
Care and compassion spread from your heart to every part of you.
The strength of this light in every muscle,
Every organ,
Every cell.
Bright and expansive.
Feel your entire body becoming one radiant sensation of light.
Feeling it on your skin.
Sensing it within.
Knowing fully,
You are enough.
Everything you do,
Everything you are,
Even just as you simply exist,
You are enough.
You are filled with strength,
With courage,
With wisdom and with love for yourself.
Feel this quiet joy within you because you deserve it.
When you can find this love and strength within you,
This compassion for your own heart,
For your mind,
For your entire being.
When you have filled yourself with this love,
You have the capacity to endlessly share it.
When your light is shining brightly within,
You will have the strength,
The wisdom and the courage to shine this light outward so others may see their own love and compassion reflected in you.
Visualizing your whole body lighting up.
You are filled with self-acceptance.
You are enough.
You are wonderful.
You are whole.
You are you.
Now gently bring your awareness back to your heart,
To this beautiful color of light and this radiant image of the flower.
Let your awareness settle softly at your heart center.
Breathe in and out to this beautiful space,
The center of your compassion and love.
Feel it expanding and softening with the gentle rhythm of your breath.
Know that this is the very essence of you,
Your beautiful,
Authentic self that the world is waiting to meet.
Taking a few final deep breaths here.
Breathing in as you fill your lungs and your chest.
Breathing out as you feel your body settle into the surface beneath you.
Notice your body in the space around you.
Perhaps you feel the sensations on your skin,
Clothing,
Air tingling.
Slowly bring your palms together at your heart center.
Perhaps placing the palms of your hands on your heart.
Offering deep gratitude to yourself.
Gratitude for showing up to yourself today.
Breathing deeply once more into this heart space.
As you exhale,
Open your eyes.
Finding a soft point to focus on as your eyes adjust to the room around you.
Returning to the present moment,
Grounded,
Centered at the heart,
And always remembering that you are enough,
Just as you are.
Thank you for practicing with me today.
