10-Minute Guided Self-Love Meditation for Beginners: Find Inner Peace & Self-Acceptance

Episode Transcript
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(00:00):
10 Minute Guided Meditation, Self-love

(00:05):
Hi there, and welcome back to the calming anxiety podcast.
I'm your host Martin.
Today, we are going to dive into a powerful practice of self-compassion and self-love.
An ancient technique designed to generate deep kindness and acceptance

(00:28):
for the most important person in your life.
You.
This 10 minute session is your space to let go of judgment, clear your mind,
and simply rest in warmth and tenderness.
Find a comfortable seated position, or if you prefer, lie down.

(00:53):
This is your time to be fully supported.
We'll begin in a moment.
Now gently close your eyes and bring your full attention to the present moment.
If you are seated, gently lengthen your spine, letting your shoulders drop away from your ears.

(01:21):
Place your hands wherever they are the most comfortable, palms down for grounding,
or palms up for receiving.
Let's take three deep cleansing breaths together.
Inhale slowly and fully through your nose.

(01:43):
And then exhale with a gentle sigh through your mouth,
releasing any lingering sleepiness or tension.
Inhale again, feeling the air fill your lungs,
and then exhale, relaxing your jaw.

(02:06):
One last deep breath in, and then exhale fully, letting your whole body soften.
Now let your breath simply return to its own natural rhythm.
You don't need to control it.

(02:29):
Simply notice the rise and form of your chest or belly.
The breath is your anchor.
Bring your awareness now, down into your body.
Feel the points where you are connected to the surface beneath you.

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Your feet on the floor, your hips on the chair.
Allow yourself to sink heavier, feeling grounded in the here and now.
Feel every moment and every part.

(03:13):
Shift your focus to your chest, to the area around your heart centre.
This is the well spring of your inner strength and resilience.
Take a moment to simply acknowledge this heart that is breathing and feeling for you.

(03:36):
Focus, explore and imagine.
Stay connected to the rhythmic sensation of your breath in your heart space as we begin the next stage.
As you inhale, explore and examine the subtle shifting sensations

(04:05):
within and around your chest of every breath.
Take a note of the difference between the in and the out breath.
Explore the rhythmic rise and form.
And appreciate this moment in your lifeline.

(04:32):
Now, I invite you to bring your mind to an image of yourself.
It can be you right here right now or perhaps if it feels helpful,
you can visualize yourself as a young child.

(04:53):
Hold that image in your mind's eye and from your heart,
mentally repeat this first phrase.
You can whisper it to yourself or you can just think the words.
May I be happy.

(05:15):
May I be happy.
See them in your imagination as you repeat them.
Imagine smiling as you see these words.

(05:36):
May I be happy.
May I be happy.
Feel that emotion.
And as you repeat it, recall the feeling of being truly happy.

(06:02):
It's not about the event but the sensation of joy and contentment filling your chest.
May I be happy.
However, fleeting those memories may be.
Imagine them.

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Explore them.
Wrap yourself up completely in them.
May I be happy.
Now, shift to the next heartfelt wish.
May I be safe.

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May I be safe.
Remember a time when you felt profoundly safe and protected.
Let that feeling of security and grounding permeate your entire body.

(07:10):
May I be safe.
May I be safe.
Next, offer yourself the wish for well-being.

(07:31):
May I be healthy.
This is a wish for health in your mind and health in your body.
Visualize yourself, vibrant, strong and home.
Imagine an aura of health, fitness and happiness glowing and radiating from every pore of your being.

(08:00):
Visualize this as you repeat.
May I be healthy.
May I be healthy.
And finally, the wish for ease.

(08:24):
May I live with ease.
Truly, release the need to control what you cannot and sink into a sense of effortless living.

(08:49):
Now, let go of the technique and simply notice the sensation of loving kindness that you have generated within yourself.

(09:13):
Carry this quality of self-compassion with you as you move into the rest of your day.
You are safe.
You are strong.
And you are fully supported.
Take one more mindful breath in, a focus of happiness and health.

(09:38):
And then as you exhale,
I am worthy.
When you are ready, take one more final deep breath and gently flutter your eyes open.
Well done.
Have a beautiful day, my friend.

(10:00):
Thank you for being part of calming anxiety.
If you're new, please do subscribe, hit the notifications.
There's a back catalogue of well over 2000 guided meditations to explore and enjoy.
Find your perfect moment of calm.

(10:23):
Take care.
Positive thoughts, always.
Smile often.
And to yourself.
Be kind.

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