This meditation guides you through techniques for **self-love and acceptance**, encouraging you to observe your breath and body without judgment. 

You'll practice affirmations like, *“I did the best I could with what I knew at the time,”* allowing space for **forgiveness** and **kindness** towards yourself. 

With gentle prompts and pauses, it emphasizes being present and nurturing, rather than seeking to fix or change your feelings.

There is nothing you need to do right now. Nothing to fix. Nothing to solve.

Gently close your eyes… or soften your gaze.

Take a slow breath in through your nose… and let it out through your mouth, a little longer.

If your body feels tense… that’s okay. If your mind feels loud… that’s okay too.

You are allowed to be exactly as you are.

You don’t need to control it. Just notice it.

Notice the air coming in… and the air going out.

If it helps, slightly lengthen your exhale. Just a little.

Feel the surface supporting you. The chair… the bed… the floor.

Let your shoulders drop. Unclench your jaw. Soften your forehead.

Quietly say to yourself: “I am safe in this moment.”

Even if you don’t fully believe it… let the words land.

Now, gently bring to mind something you’ve been hard on yourself about.

Not the worst thing. Just something that still carries weight.

Notice what comes up in your body. Tightness… heaviness… discomfort.

You don’t need to analyze it. Just notice.

And now, softly say to yourself: “I did the best I could with what I knew at the time.”

Again: “I did the best I could with the awareness I had then.”

Forgiveness doesn’t mean what happened was okay. It means you stop punishing yourself for surviving.

Imagine someone you deeply care about. Someone who made the same mistake.

Someone who struggled the same way. Notice how you would speak to them.

You wouldn’t shame them. You wouldn’t abandon them.

Now… turn that same tone toward yourself.

Quietly say: “I am allowed to be human.” “I am allowed to learn.” “I am allowed to be imperfect.”

Let these words be gentle. Not forced. Not dramatic.

If anxiety is present, say: “I see you. You don’t need to go away for me to be kind to myself.”

Place a hand on your chest… or anywhere that feels comforting.

You are not trying to feel love. You are practicing the intention of love.

Say to yourself: “I am here with you.” “I am not leaving.” “Even on hard days.”

You don’t need to become calm. You don’t need to feel better.

Notice the steadiness of your body. The quiet strength in simply being present.

Bring your attention back to your breath. To the room around you.

Before opening your eyes, gently ask yourself: “What is one small, kind thing I can offer myself today?”

When you’re ready… slowly open your eyes.

You can carry this softness with you. You don’t have to hold it tightly.

Self-Love and Acceptance Meditation