We are our own worst critics, and almost everybody has something about themselves that they don’t like; something that causes them to feel shame, to feel insecure, or not “good enough.”
This guided meditation is an invitation for you to carve out some well-deserved space for yourself, connecting with your breath and experiencing your whole being exactly as you are – no more, no less – and then allowing yourself to just sit and be in the ocean of stillness and self-compassion.
Find a comfortable position, either sitting up or laying down. Something you can commit to for at least 15 minutes. You may like to place a pillow or yoga Bolster under legs, on top of hips or if you are sitting up then maybe sit on a blanket or pillow. Lay or sit tall, with straight spine and if comfortable have your palms facing upward.
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Transcript
Close your eyes.
We are going to take a few minutes to slow down and connect with our breath - inviting ourselves to ground down and reconnect with our most truest self.
Take a deep slow and mindful inhale through the nose. Notice how the breath feels in the body.
When you’re ready gently exhale either through your nose or mouth. Breathing in and out slowly.
Feel the gentle rise and fall of the body.
When starting out doing meditation or breath awareness it is normal to find it challenging. Be gentle with yourself. You don’t have to do anything or be a certain way. Simply be the observer of what is going on – if you feel distracted or agitated – simply observe without getting lost in the story or drama of the restless distracted mind
Connecting with the breath. Allow the breath to soften the mind and body.
If there are any places of stress, tension or pain – direct the breath to those areas – inviting them to soften and release.
The breath is rhythmic, calming and grounding.
Breathing in deeply and exhaling completely. Settle into the stillness. Connect with this moment.
With each breath you are becoming more relaxed, more present and more grounded. You are connecting to your higher self. The true authentic you.
Breathing in deeply. Exhaling completely.
Place a hand over your heart. You can let it rest at any time.
Breathing in –ask for self-love and self-compassion to fill your heart
Breathing out – let go of negativity and self-doubts.
Breathing in deeply – breathe in self-love and self-compassion. Have an appreciation for yourself and this moment.
Exhaling completely – release and let go.
Notice how the breath feels in your body, feeling your body breathe in and feeling your body breathe out.
Simply breathing in and out. There is nothing you need to do. Feel yourself softening and surrendering. Breathing in self-love, self-compassion and self-appreciation.
Exhaling – letting go of negativity.
Breathing in deeply Exhaling completely
Noticing how your body is nourished and fuelled on the in-breath and relaxes and lets go with the out-breath.
Notice the rhythm of your breathing, flowing in and flowing out.
Taking some time to feel the natural rhythm of your breathing. Feeling your whole body subtly moving with the breath, like the movement of a gentle ocean.
Your mind will naturally wander. When that happens, remain the observer and gently return your attention to the rhythm of your breathing.
Allowing your whole body to be gently rocked and caressed—internally caressed—by your breathing.
Surrender to your breathing, letting your breathing be all there is. Becoming the breath. Have an appreciation for the breath. Have an appreciation for yourself.
Hold this space for yourself. Breathe in love and compassion for yourself
Exhale negativity Let go of all negativity.
Breathe in self-awareness, self-compassion and kindness. Reclaim your power. Connect with freedom and joy within. Know that you are loved just as you are.
Breathing in deeply. Exhaling completely.
Settle into the stillness. Connect with the beauty of this simple yet extraordinary moment.
Breathing in deeply – trust that you are not alone. Know that you are loved just as you are.
Exhaling completely – let go of any negativity you may be holding onto. Forgive yourself for past mistakes
Breathing in – feel your heart expand and open
Take a moment to rest in the stillness. Rest in self compassion. Just breathing. Just being. Falling deeper and deeper into yourself and this moment.
Sitting quietly in your own experience, and allowing yourself to feel whatever you’re feeling and to be just as you are.
Breathing slowly and deeply. Taking one last moment to savour these moments of calm, self-compassion and inner peace
When your ready take a few more deep breaths. In through the mouth and sighing out through the mouth
Gently bring your awareness back to your surroundings. The noises, the temperature, the ambiance.
Returning to the space, returning to the room.
When you are ready inviting a little movement back into the body. Wiggle your fingers, wiggle your toes, gently roll your shoulders. Slowly and gently open your eyes Our meditation is now complete
