Welcome to today's meditation.  Please go ahead and get settled into a quiet and comfortable space. Where you can sit or lie down.  

If you haven't already listened to the podcast episode about meditation. I do recommend listening to that first, but again, it's not mandatory.  All right. Once you get into your comfortable position, whether you're sitting or lying down.  

Take a moment to settle into a relaxed posture.  

You can rest your hands on your thighs.  and gently close your eyelids or rest your gaze downward. If that feels more comfortable.  

Today's meditation is a journey of remembering your self-worth and cultivating gratitude within.  

Your worth is not defined by the actions of others.  And you are deserving of love, respect, and happiness, no matter what.  

Let this meditation be a sanctuary. Where you're reminded of your strength. Worthiness and gratitude for yourself.  

Now before we begin, I'll guide us through three rounds of breath. Where we take two quick inhales through your nose.  And a loud exhale out of your mouth.  The breath will sound like this.  

Ah,  

This is called a physiological sigh that helps release stress. And the key is to make your exhale loud and long.  You can pretend you're physically breathing out and releasing any tension from your body.  

Okay, let's speak in.  Take two quick inhale through your nose.  

And a loud exhale through your mouth. Uh,  

No another two quick inhale through your nose.  

And the loud exhale through your mouth.  

Now we'll do the last round. Take two quick, inhale through your nose.  

And the loud exhale through your mouth.  

Now return to your natural breath. Breathing in and out of your nose in gently drift your awareness to the rise and fall of your breath.  

Notice. Where do you feel your breath the most?  

That may be the tip of your nostril.  

Or you may feel it at the rise and fall of your stomach.  

If you get distracted by a thought or a feeling that's okay.  The point of meditation isn't to get rid of our thoughts.  The point is to notice that you're having a thought. Then gently let it go by drifting your awareness back to the inhale and exhale of your breath.  

If you get distracted by a thought. You can let the thought pass by like a cloud in the sky.  

Notice the thought.  And simply let it go by bringing your attention. Back to the rise and fall of your breath.  Breathing in and out of your nose.  

Now we're going to drift our awareness to a feeling of gratitude. But asking ourself this question.  

What can I be grateful for about myself or in my life?  

Maybe it's your bravery, willpower, and courage that have gotten through every hard day in your life so far.  

Or maybe it's your beautiful heart that continues to advocate for yourself even on the days you're tired.  

Whatever comes to mind know that you are more than enough as you are.  You're important and you matter.  

What can I be grateful for about myself? Or in life.  

If you become distracted. Come back to the question.  What can I be grateful for about myself or in my life?  

Maybe you're grateful for your legs that allow you to walk in nature. And go on your hot girl walks.  Or maybe you're grateful for your eyesight. That allows you to see all the beautiful colors in the world.  

Or your ability to hear all the beautiful music.  

Now let's embody that gratitude and anchor this feeling into our body by taking a deep breath in through the nose.  

And a loud sigh out and let go of any remaining tension.  



Now we're going to repeat some affirmations. You can repeat after me out loud. Or silently in your head.  

I am deserving of love, respect, and happiness.  

My worth is not determined by the actions of others.  

I am enough and I always have been.  

I am the hero of my own journey.  

I deserve to set boundaries that protect my wellbeing.  

I'm rebuilding my sense of self with patience. Love and self-compassion.  

I deserve to prioritize my wellbeing and happiness.  

I am healing and growing stronger every day.  

I am worthy of creating a life filled with joy and peace.  

I am deserving of love, respect, and happiness.  

My worth is not determined by the actions of others.  

I am enough and I always have been.  

I'm the hero of my own journey.  

I deserve to set boundaries that protect my wellbeing. 

I  am rebuilding my sense of self with patients. Love and self-compassion.  

I do deserve to prioritize my wellbeing and happiness.  

I'm healing and growing stronger every day.  

I am worthy of creating a life filled with joy and peace.  

I am the hero of my own journey.  

I am enough. And I always have been.  

My worth is not determined by the actions of others.  

I am worthy of creating a life filled with joy. And peace.  

I am the hero of my own journey.  

Now when you're ready. Gently drift your awareness back to your breath.  

Breathing in and out of your nose.  

And as we drop back into our body, You can gently wiggle your toes.  

and gently wiggle your fingers.  

Before we open our eyes to close out.  I hope you can go about the rest of your day. Remembering that your worth is not defined by the actions of others.  And you are worthy of love, respect, and happiness.  

Know that you have the power to redefine your narrative. And your self-worth.  

You may slowly open your eyes whenever you're ready.  

Thank you for taking time for yourself today. And thank you for meditating with me.