Self-love Meditation 05

Transcript

Hello and welcome to this guided meditation for emotionally nourishing your body. Children need many types of nourishment, and on top of being nourished through nutrition, children also need emotional nourishment through love. When we are hungry our bodies let us know that we need food and we eat. However, what if we are sometimes hungry for love, but we are so used to being hungry for it that we don’t even realize that we’re malnourished.

During this meditation, we will be filling up your emotional belly with love and giving you and your inner child lots of attention. One way of giving your inner child love is by giving your body love. So that’s what we’ll be doing today. 

As this will be working with some emotions, if you ever find this too overwhelming, just stop the recording and come back later or listen to another recording. You decide what’s best for you.

Before we begin, if you could rate on a scale from one to 10 how loved you feel in this moment, what would it be? Remember this number for later. Let’s start. Get into a comfortable position sitting up. Please make sure that your spine is straight, your shoulders are pulled back and that your hands are resting on your lap or on your armrests. Your body should feel alert but relaxed. 

Allow your breath to slow down into a comfortable and relaxing rhythm that you can maintain for the next 20 or more minutes.

Relax your body as you breathe. Each exhale allows your body to relax just a little bit more. Each exhalation brings you one step closer to more relaxation, one breath at a time.

As you gently scan over your body with your awareness, is there any particular area of your body that is tense, uncomfortable, in pain or even numb? It could be your shoulders, your pelvic area, your calves, your forehead, anywhere at all.

As you breathe, imagine that with each breath you are loosening up the tension in this area just a little bit. One breath at a time there is no rush. Each exhalation releases the unpleasant sensation here just a little bit more. 

If it helps, you can even imagine that on your exhalations, a bit of dence or dark smoke escapes from your lungs, signifying some of the uncomfortable sensations leaving your body forever.

Keep breathing at a comfortable pace for you, just a slow and relaxing rhythm. 

Releasing everything on your exhalations. 

Now as you inhale you will send this area love. You can imagine that whites, pinks, or yellow swirls into this area with each inhalation or just that cooling air moves into it, calming it down and loving. 

Each inhalation sends this area love and each exhalation releases unpleasant sensations. 

Allowing this area to feel lighter if it naturally happens, giving yourself the loving nourishment that you deserve. Filling up your emotional belly with love. 

Let’s try this again.

Move on to one other area of your body now, the same thing as before. As you gently scan over your body with your awareness, is there any other particular area that is tense, uncomfortable, in pain or perhaps even numb?

With each breath you are loosening up the tension here just a little bit. One breath at a time, there is no rush. Each exhalation releases the unpleasant sensations here just a little bit. 

Keep breathing at a comfortable pace for you, just a slow and relaxing rhythm. Releasing everything on your exhalations.

Now like before as you inhale you will send this area love. You can imagine that white, pink, or yellow swirls into this area with each inhalation or just that cooling air moves into it, calming it down and loving it. 

Each inhalation senses area love and each exhalation releases unpleasant sensation. Allowing this area to feel lighter if it naturally happens, giving yourself the loving nourishment that you deserve. Breathing at a comfortable tempo for your body, taking your time.

Let’s try this again one more time. 

Move on to one other area of the body now the same thing as before as you gently scan over your body with your awareness. Is there any other particular area that is tense, uncomfortable, in pain or perhaps even numb? 

With each breath you are loosening up the tension here just a little bit. One breath at a time, there is no rush. Each exhalation releases the unpleasant sensations here just a little bit. 

Keep breathing at a comfortable pace for you just a slow and relaxing rhythm releasing everything on your exhalations.

Now like before, as you inhale, you will send this area love. You can imagine that white, pink or yellow swirls into this area with each inhalation or just that cooling air moves into it. Calming it down and loving it.

Each inhalation sends this area love and each exhalation releases unpleasant sensation. Allowing this area to feel lighter if it naturally happens. Giving yourself the loving nourishment that you deserve.

Breathing at a comfortable tempo for your body taking your time. 

Wonderful job! If you could rate yourself again on a scale from one to 10 regarding how loved you feel in this moment, what would it be?

The number that increased on the scale indicates how much more emotional love you were able to feel. If the number stayed the same, or even went into the negative direction, that is okay as well. There are so many positive effects of meditation. So it’s always still a beneficial time for you. 

Whatever your results were, it’s always good to reflect on how you feel, as the more you are aware of how much love you need, the more you can give it to yourself, which means that ultimately, the number on the scale doesn’t matter. But your ability to identify what your number on the scale is, does matter. 

Now feel the sensations in your body, like the weight of your body resting upon the chair, floor or whatever you are resting upon. Perhaps noticing the feeling of fabric on your skin or the temperature that you feel.

Hear the sounds surrounding you, perhaps sounds that are close or far away.

Smell any scents that are surrounding you, perhaps the subtle smell of the room you’re in if there is one.

Taste any flavors on your tongue perhaps what you drank earlier or toothpaste from brushing your teeth. 

Observe what you see around you just taking in the scenery, the colors, the light versus shadow around you. And take a gentle stretch when you are ready, being very mindful of anything around you so you don’t accidentally hit it.

Thank you for listening and I hope you have a love filled day. If you would like to continue this meditation on your own, simply select a new spot on your body or an old spot already chosen and repeat the exercise again.

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