Start by focusing your attention on your breathing. Really notice your breath. Notice how it feels as it comes in through your nose and how it feels as your lungs expand and contract. Take a few moments to really notice your breathing, and while you are doing that, mentally give yourself permission to relax. As you continue to observe your breathing, notice how your chest relaxes. With each breath, really allow your chest to relax. Let out a few heavy sighs, take a few really deep breaths, and let yourself relax. (Long pause)

Settle back into your spirit: settle back into your body. Just follow your breath and let it flow into a gentle rhythm. Follow that rhythm; become that rhythm. Just let your breath relax you. Take some time to notice how good it feels to relax and let yourself sink into that relaxation. (Pause)

If your mind wanders, just allow that to relax you even more. Bring your attention back to your breathing and relax. Become aware of the muscles in the top of your head, around your scalp and your ears, and just gently invite them to relax. Focus your attention on the front of your face. Relax your face and all the tiny muscles around your eyes. Take a deep breath and give yourself permission to go deeper, to relax, to let go. Remind yourself that you could open your eyes any time you want, but it feels so good to relax that you just let go. Take a deep breath and go even deeper.

Relax your jaw, let your tongue fall to the floor of your mouth, allow your jaw to part slightly and just relax. Feel the relaxation floating down your spine: feel it go down vertebrae by vertebrae, relaxing you totally and completely. Feel your chest filling with a deep sense of relaxation. Feel your chest opening, relaxing, letting go. Feel that feeling going down into your stomach. (Pause)

Now feel it going down your legs and out your feet. Imagine yourself totally surrounded by an energy of peace, of love, and of deep relaxation. Notice how your body feels. Let the energy of relaxation and peace flow through you. And relax, just breathe deeply and relax. (Long pause)

Imagine yourself sitting on top of a hill looking out at the countryside. The air is warm and the wind is gently caressing your skin. You feel totally at peace, relaxed, and safe. The sky is incredibly blue and there are beautiful, fluffy, white clouds floating by. You lie back and take a deep breath and just watch the clouds. You feel so relaxed, so at peace. As you watch the clouds you notice how each one is different, each one is unique, yet perfect. Notice how easily the clouds drift across the sky. Even though each cloud is different, they are all perfect. Just relax and watch the clouds. (Pause) It is easy to accept the clouds just the way they are. It is easy to see their beauty and their perfection. Now let yourself know, at the core of your being, that you too are perfect. Just as you accepted the clouds, accept yourself. Imagine viewing your life with the same peace and acceptance you felt for the clouds. Allow yourself to accept and love yourself, just as you are.(Long Pause)

Really allow yourself to feel the love. Feel that sense of self acceptance flowing through you, embracing you and filling you with a deep sense of peace and love. (Pause) When you are done, gently and lovingly bring yourself back to this room.

Take at least a few minutes to bring yourself back. Get up slowly and give yourself some time to become oriented to the room again. You might want to stretch gently and take a few deep breaths. Give yourself a few minutes to think about the following questions:

How do you feel physically? Emotionally?

Were you able to accept yourself?

Did you find it hard to let go of any judgements you have about yourself?

How does your body feel?

The more often you allow yourself to experience this or any other meditation, the easier it will become. Just notice any resistance you have to the process. Try to get in touch with the inner dialogue, what it is you are telling yourself that is causing your resistance. Change that dialogue and your experience will change. Tell yourself it is easy to follow the meditation and it will be.