This self care meditation will help to give you a space to practice and commit to loving yourself in the smallest and biggest ways.

The intention of today’s meditation is to give you a space to practice and commit to loving yourself in the smallest and biggest ways.

To help you create boundaries, say the no’s, scream the yesses and do all the things that make your soul feel deeply nourished and loved.

So Let’s Begin…

Self Care Meditation Script

The intention of today’s self care meditation is to give you a space to practice and commit to loving yourself in the smallest and biggest ways.

To help you create boundaries, say the no’s, scream the yesses and do all the things that make your soul feel deeply nourished and loved.

So Let’s Begin…

Let’s begin by getting into a comfortable position.

You can be sitting, lying down or even moving in a safe and relaxing way.

If you can, close your eyes and take a deep breath in.

And on your exhale, allow yourself to sink deeper into your position.

Bring your breathing to its normal rhythm as you settle into this self care meditation,

And simply be here with your breath for a bit.

Feeling your body expand with your breath in.

And contract with your breath out.

Breathe in.

Breathe out.

PAUSE…

You are worthy of receiving love from yourself.

You are worthy of being your priority.

You are worthy of receiving the love and appreciation and care you so easily give to others.

You are worthy of enjoying this self care meditation.

Breathe that in, allowing yourself to be open to receiving your love.

PAUSE…

So imagine with me that you’re sitting in the middle of a large, open room of a house.

The sunshine illuminates the room and warms your skin.

And a soft, soothing aroma makes you feel calm and safe.

It’s quiet and the only noises you hear are the songs of nature coming in from your open windows.

Even though the large, open room may not resemble your current residence,

You know this is your home.

Where your heart and your body and your soul feel grounded and vibrant.

You are safe here.

Breathe into this self care meditation.

Here…you can listen.

Listen to what your inner voice is telling you.

PAUSE…

What do you need right now?

What would make your body feel good?

Your mind feel good?

Your soul feel good?

Just take a moment to sit with your breath, and with the answers that come up for you. Breathe into this self care meditation.

PAUSE…

See these answers in your mind.

And watch yourself as you stand up and move towards the door.

You deserve to feel good.

You deserve to shine.

Open the door and see those things you called to mind waiting there,

Ready for you to call them in.

Take in a deep breath of gratitude,

And one by one, invite in each of those things you identified.

Each of those things you know will make you feel good.

PAUSE…

There is no judgment on what you invited in. Remind yourself of what was discovered in this self care meditation.

Maybe you invited in new boundaries you need to put in place to protect your energy.

Maybe you invited in the permission to say no.

Maybe you invited in the permission to say yes.

Maybe you invited in something that seems lavish.

It’s all okay.

And you’re worthy of it all.

PAUSE…

So take a deep breath in and see yourself in the middle of this room again,

Surrounded by all the things you have thought about to show yourself love,

To care for the phenomenal woman that you are.

You are worthy of this self care meditation.

See yourself look into a mirror on the wall as you place your hands together in front of your heart.

See your reflection as you bow your head to your hands and let yourself say aloud,

Namaste, Beautiful.

Let the light inside of you recognize the light inside of you.

Namaste, Beautiful.

The Story Behind the Meditation

What do I need right now? What do I need right now?

I find myself asking that question a lot lately. Especially because my days are not “organized” or rhythmic to the amount they usually are (I find immense amounts of solace in routine) . Kids are home, we’re not going anywhere, my work schedule is different.

And all this can create collisions. Moments when extra energy needs to be spent that I’m not prepared for. Moments when work and my home life collide (kids screaming and playing outside my bedroom door as I’m doing a live meditation for someone’s community). Moments when I’m tapped out but don’t have the usual support system to call upon.

What do I need right now?

Keep asking yourself this question and you’ll be amazed at how clearly answers show up.

I need 20 minutes to walk outside.

I need to workout and sweat.

I need some quiet time to meditate and journal.

I need you to hug me.

I need to chill with my girls without needing to do anything “productive.”

I need to let go of the idea that I need to be the perfect stay at home mom teacher.

I need to create some boundaries so I don’t mindlessly ingest the news all day long.

I’ve done a few big things these past few weeks that have made a big difference in how I’m feeling during this time.

1. My husband and I created a “who’s parenting when” schedule. We’re both entrepreneurs and still have businesses to run. So each week, we sit down and divide up our work and parenting time.
2. I created a boundary called, “don’t talk about news inside the house.” My husband is someone who processes by ingesting all the news and then talking about it all day long with his friends. I noticed that when he talks about it with his friends, all those what if’s and worst case scenarios he’s discussing all fall upon my ears and infect me with their energy. So, I insisted that if he needs to talk it out, to do so while he’s driving or walking outside the house. (There have been the rare occasions that the girls aren’t in the house and he’s chatting away on the phone…in which case, I put on my headphones to drown him out…that works too! lol!).
3. I allowed myself to say YES to my mother in law watching my girls every few days. We’re super blessed to have family relatively close and we’ve gotten into a nice rhythm of the girls having sleepovers at Yia Yia’s every few days (each household is staying self-quarantined). The overachieving mommy in me fought this at first because I was looking at all the lessons the teacher was sending home, feeling guilty that I wasn’t doing each of them beautifully and creating arts and crafts with my kids all day long that I’m seeing all around my neighborhood. But then I realized the facts: I’m still working (and loving the work I’m putting out into the world right now!) and therefore am super grateful for the childcare help.
4. I’m protecting the hell out of my energy. I have immense compassion for the fact that everyone needs to process what’s going on for them differently. And for me, I need positivity. I need to stay grateful. I need to be purposeful in my work. I need to bring all the good to the forefront. And when I’m low, I give myself permission to process it and then get back into the space of positivity and possibility. That’s how I move through tough stuff. So, I seriously limit what news I take in. I jump out of zoom calls with my family when it turns into everyone listing off what’s wrong right now. I choose not to post anything on social media that is “venting” in any way…not because I don’t honor those feelings but because I don’t want to give them even more energy. I jump off of Instagram and Facebook when I feel like post after post is about the same, glooomy thing.

So, what do you need right now? I hope this self-care meditation allows you the space to think about what those things might be. And how you can advocate for each of them throughout your days!

Sending so much love,

Katie