Free Guided Meditation: Self Acceptance

Step 1: Begin with Deep Belly Breathing

Find a comfortable position, sitting on a chair, the floor, or even laying prone. The most important aspect is ensuring your back is straight.

Close your eye and begin “Deep Belly Breathing”.

Note: If you are just starting with guided meditation you can practice deep belly breathing by doing the following.

  1. Lie down flat on the floor.
  2. Breathe in through your nose, keeping your breath slow and even paced.
  3. As you inhale make sure your belly fills and rises first, followed by your chest.
  4. Breathe out through your mouth, again keep your exhalation slow and even in pace.
  5. By practicing this lying down it ensures you cannot do it incorrectly.

Once you have practiced for a while and you feel comfortable, you may wish to practice the deep belly breathing sitting up.

It is entirely upto you if you perform the meditation sitting or lying down. Of most importance is that you keep your spine straight and your inhalations and exhalations use the deep belly breathing technique. You may now start your meditation.

You might like: Free Guided Meditation – Stop Self Defeating Behaviors

It’s time to start your meditation

Self Acceptance – Guided Meditation

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Guided Meditation Script: Self Acceptance

Welcome to the self-acceptance guided meditation. Find a quiet place and get comfortable. You should sit or lay in a position you can maintain comfortably for the duration of this meditation. Now that you’re in position, take a deep breath in to the count of five. One. Two. Three. Four. Five. Now exhale to the count of five. One. Two. Three. Four. Five. 

Inhale again. One. Two. Three. Four. Five. Exhale now. One. Two. Three. Four. Five. 

Inhale again. One. Two. Three. Four. Five. Exhale now. One. Two. Three. Four. Five. 

Allow your eyes to flutter closed and feel your body melting into the ground as you relax into the floor. 

Shift your focus to the point above your head and imagine that there is a warm, steady stream of sunlight flowing directly into your body. As it enters, you can feel it cleansing your body, wiping any tension you have clean. 

Imagine that sunlight as it travels throughout your body all the way to your toes. As it flows through you, it leaves you with a sense of ease. 

The sunlight fills your body and with it comes the dissolution of tension and discomfort. 

Now the sunlight is traveling back up your body, moving from your legs to your waist, and into your chest. It spreads to your shoulders, tingling into your arms, hands, and fingers. As it moves back into your neck, throat, face, and head you can feel all tension disappear. 

You are now enveloped in this sunlight and it has brought with it comfort, warmth, and calm. Take a moment to sit with that feeling. 

Continue deep breathing. 

Inhale again. One. Two. Three. Four. Five. Exhale now. One. Two. Three. Four. Five. 

Inhale again. One. Two. Three. Four. Five. Exhale now. One. Two. Three. Four. Five.

Shift your focus back to the point above your head and imagine that there is a warm, steady stream of sunlight flowing directly into your body. Except, this time that sunlight is love and self-acceptance. As it enters through the top of your head and radiates down to t your toes, you can feel it cleansing your body, wiping any tension you have clean. 

Imagine that love and self-acceptance as it travels throughout your body all the way to your toes. As it flows through you, it leaves you with a sense of ease. 

The love and self-acceptance fill your body and with it comes the dissolution of tension and discomfort. 

Now the love and self-acceptance are traveling back up your body, moving from your legs to your waist, and into your chest. Love and acceptance spread to your shoulders, tingling into your arms, hands, and fingers. As they move back into your neck, throat, face, and head you can feel all tension disappear. 

You are now enveloped in this love and self-acceptance and they have brought with them comfort, warmth, and calm. Revel in this feeling. Take a moment to enjoy it. 

(Pause)

Let that love and self-acceptance wash over you. 

You are an incredible person just the way you are. 

You do not need to be or do anything more than you are doing now. 

You are worthy of love as you are now. 

You must receive all of the love that you deserve. 

I want you to accept love and self-acceptance, revel in it unconditionally. 

You deserve tenderness. 

You deserve grace. 

Shift your focus back to the soft sound of your breath as it whispers in and out. 

Relax into your breathing and release any residual tension you may feel. 

Inhale again. One. Two. Three. Four. Five. Exhale now. One. Two. Three. Four. Five. 

Inhale again. One. Two. Three. Four. Five. Exhale now. One. Two. Three. Four. Five.

Picture yourself standing in the middle of a soft, green field. 

You are safe and you are alone. 

You can feel the touch of the blades of grass between your toes. 

You can smell the earth and plant life all around you. 

The air around you surrounds you in warmth as a light breeze stirs through the field. 

With every breath you take you feel your chest fill with air and your belly expand.

With every breath you exhale, you relax deeper into a state of self-acceptance and love. 

As you focus on your breathing, you can feel the weather change slightly. 

It’s still warm and welcoming, but droplets of cool, refreshing rain fall. 

As those drops meet your skin you allow your head to fall back, arms outstretched, sinking deeper into self-acceptance as you accept the rain. 

As you feel each drop land allow yourself to hear these words of self-acceptance and repeat after me. 

I am incredible. 

My body is a miracle. 

I love myself. 

I love my desires. 

I love my plans. 

I love and accept my mistakes. 

I honor my body. 

I love my laugh.

I love my kindness. 

I love my darkest parts as much as I love my lightest parts. 

I love everything I have to offer. 

You constantly evolve throughout this life. You shed old habits, characteristics, and attitudes when they no longer serve you. 

You are a beautiful work in progress and you are loved just the way you are. 

You are now soaked in rain, every drop is an act of love and self-acceptance. 

You deserve every word, you are worthy of every drop just as you are. 

Inhale again. One. Two. Three. Four. Five. Exhale now. One. Two. Three. Four. Five.

Inhale again. One. Two. Three. Four. Five. Exhale now. One. Two. Three. Four. Five.

In your own time when you feel prepared to return to your day, you may open your eyes gently. Take a moment to stretch before you get up. 

I want you to remember the feelings you experienced here. I want you to hold on to the love and self-acceptance you experienced and keep hold of it as you finish the day. 

You can return to this meditation at any point, the more you practice it the easier you will find self-acceptance. Remember, just returning to a deep breathing exercise can help you recapture some of the feelings of love and self-acceptance you experienced today. 

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