In these times of uncertainty and anxiety, taking care of yourself may be the least of your priorities. Setting aside a few minutes for meditation is a good way to start practicing self-care and self-love.
Below is a meditation to help you invite more feelings of love, joy, and gratitude in your everyday life.
As you find a comfortable, seated position, become aware of your body and the space that it occupies. Notice the shape of your body, and feel the weight of your body against your cushion or your yoga mat. Then, scan your body from the top of your head down to the tips of your toes. Pay attention to any sensations you may feel, recognizing any feelings of fatigue or discomfort.
Next, shift your awareness to your breath. Observe your inhalations and exhalations, how the shape of your body changes with the ebb and flow of your breath, how each breath is slightly different from the last.
Finally, notice any thoughts or emotions that you may be feeling. Notice if there are any feelings of anxiety, grief, or pain. Acknowledge them without any resistance, then let them pass.
Now, imagine breathing out these feelings of tension. With every exhalation, imagine these negative feelings leaving your system. Then, imagine breathing in feelings of love and compassion for yourself. With every inhalation, invite those feelings of love into your body. Allow them to fill you up with warmth, joy, and gratitude. If you feel yourself drifting off or getting distracted, gently redirect yourself back to these feelings of love.
As you continue to bask in these feelings of love, repeat the following phrases to yourself:
May I be healthy. May I be happy. May I feel loved and protected. May I be at peace.
Repeat those phrases to yourself for as many repetitions as you’d like. Once you feel that you’ve completed your meditation, come back into your body, your shape, and the sensations you feel. Notice any changes in your mood, any lightness that may have lingered in you. Remember how becoming aware of and internalizing these feelings of self-love each day can have a positive impact on your life.
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