Relax your gaze, gently focus on a non-moving object in front of you, and take three deep breaths in and three deep breaths out. Place your hands palm-up on either side or you and relax your fingers so your hands are in an open position effortlessly.
Start by becoming aware of all the external sounds you hear. For each note, say to yourself: This is love. Repeat this phrase in response to each sound you hear as you scan your surroundings.
If you don’t hear a sound, offer this phrase to every thought that comes to mind as you turn your attention inward.
Once you have acknowledged as love any sound or thought around you, say to yourself: I am supported by love around me.
Roll your neck gently from side to side and bring your attention to your heart space, also known as the heart or Anahata Chakra. Notice the movements of your chest as you breathe in and out and say to your heart inside: Every breath I take is loving energy. I thank this loving energy for supporting my body every day.
Now take a moment to imagine that as your chest expands and contracts with each breath, it sends a surge, a wave of energy, down through your arms, stomach and torso, hips and legs.
Imagine this wave of energy flowing up to your neck, shoulders, and across your headspace and crown of your head.
Now imagine an outer thing that you have created in your life that gives you a feeling of love. This could be a relationship, a person, a work project, a space, a creative project, something you have done that would not be without you.
Imagine the wave of energy from your breath being sent to this thing you created by the movement of your chest as it expands and contracts. Say inwardly: This is love. This creation is because I am. This is an extension of the loving energy I have for myself.
To do this, say Namaste (I see the light in you).
Bring your attention back to the external sounds you hear around you. Say to each: This is love, this creation is because I AM. This is an extension of the loving energy I have for myself. Repeat this for each sound you hear.
If you don’t hear a sound, offer this phrase to every thought that comes to mind as you bring your attention back to the room.
Breathe in deeply and exhale deeply.
Roll your shoulders, straighten your feet, turn your head from side to side. This guided self-love meditation is now complete.
