Feeling enough

Transcript
28 April 2024
Transcript

The following is a guided meditation.

00:06
Hello and welcome to thismeditation about feeling enough
00:11
if you've been doubtingyourself or feeling unworthy.
00:15
This is a great meditation for you today.
00:20
To begin this meditation,
00:22
you are welcome to find acomfortable position for yourself.
00:26
Either sitting up or lying down.
00:36
You might like to do a bigstretch and then start to
00:40
settle into a gentle stillness.
00:50
Rest your hands whereverthey feel most comfortable.
00:56
And if your eyes are open,
00:59
you can softly blink them closed.
01:05
Just giving yourself a fewmoments to let your body and mind
01:10
gradually start to calm down.
01:19
Take a few deep breaths now,
01:22
feeling your chest and diaphragmgently expanding as you
01:27
inhale
01:29
and letting each exhale go in a long,
01:33
smooth sigh.
02:19
Now, at the end of eachexhale, notice the short,
02:23
natural pause beforeyour next inhale begins.
02:29
This pause between your exhale andinhale might be just a second or too
02:34
long. You don't need to force it.
02:38
Just notice that moment of stillness.
03:53
Continue breathing thisway a few more times,
03:57
taking nice deep breaths in long,
04:01
smooth exhales
04:05
and savoring that short.
04:06
Pause the moment of stillnessbefore you start each
04:11
new inhale.
05:22
Now focus your attentionon the following words.
05:27
I am enough just as I am.
05:33
I am enough, just as I am.
05:40
If your mind starts to wanderor even argue, that's okay.
05:45
Just take another deep breath andrefocus your attention on those
05:50
words.
05:52
I am enough just as I am,
05:57
continue to repeat thesewords in your mind.
07:11
You might even start to feel themeaning of those words sinking in.
07:18
I am enough. Just as I am
08:12
moving your attention to a new phrase now,
08:16
observing the words, I am worthy of love.
08:22
I am worthy of love.
08:29
Taking some time to focus on thosewords and perhaps feeling the
08:34
meaning of those words sinking in,
09:36
letting go of those words andfocusing on one more phrase,
09:41
I am unique and the world needs me.
09:47
I am unique and the world needs me.
11:15
You are welcome to letgo of those words. Now,
11:20
it can be easy sometimes to fall intothe habit of comparing ourselves to
11:25
others. It's often a verynatural human thing to do.
11:30
However,
11:31
you can also choose to remindyourself that you are enough
11:36
just as you are,
11:39
that you are worthy of love
11:43
And that you are uniqueand the world needs you.
11:50
Take a few deep breaths,
11:53
letting go of anything youdon't need in this moment.
12:08
For the next minute or so,
12:11
you are welcome to let yourmind do whatever it wants to do.
12:16
It can wander, it might rest.
12:20
It might jump around.
12:23
Simply observe your mind without judgment.
13:50
Gently bring your attentionback to the present moment.
13:57
You might like to wiggleyour fingers and toes,
14:03
perhaps rolling your shoulders
14:09
or turning your head from side to side.
14:16
Whenever you are ready, you cansoftly blink your eyes back open.
14:24
Well done for taking the time to dothis meditation about feeling enough.
14:30
I hope you have a wonderful day.