 Hello Earth citizens! My name is Courtney and I'm a brain education instructor here to show you a 10-minute routine for self-love. A major part of self-love is cultivating the right mindset, the awareness that you're worthy and deserving of love. That's not always easy. So going forward, please be gentle with yourself if the affirmations don't quite feel authentic yet. Over time, you will internalize them more. And be aware that emotions may come up in the course of this meditation. Do your best to acknowledge them without judgment. Instead, treat your emotions like clouds passing by in the sky. Notice them, but let them pass. Our capacity to love ourselves lives within our heart chakra. So physical tension around our neck, shoulders, chest, can create energetic blockages making a disconnect from that source of love that lives within. So we're going to start with chest opening exercises. You can do this seated or standing. We'll go through a flow of three exercises three times. Are you ready? Bring your arms to the sides of your body, straighten your spine and put some pressure in your core. Then twist gently from your waist and take a deep breath in your nose and out your mouth. Try to lower your shoulders down, pull your elbows slightly back and feel your chest. One, two, three, four, five, six, seven, eight, nine, ten. Now bring your fingertips to your shoulders and roll your shoulders making nice big circles with your elbows. Try to relax your head and neck in the center. One, two, three, four, five, six, seven, eight, nine, ten and reverse. Take a deep breath in your nose and out your mouth. One, two, three, four, five, six, seven, eight, nine, ten. Now open your arms up, popping one, two, three, four, exhale five, six, seven, eight, nine, ten. Again, raise your arms, gentle fists, twisting. For one, two, three, four, five, six, seven, eight, nine, ten. Fingertips to your shoulders and rolling. Exhale, one, two, three, four, five, six, seven, eight, nine, ten. Reverse, breathing out. One, two, three, four, five, six, seven, eight, nine, ten and clapping. One, two, three, four, breathe out. Five, six, seven, eight, nine, ten. Last round. Take a deep breath in your nose, exhale out your mouth. One, two, three, four, five, six, seven, eight, nine, ten. Rolling, one, two, three, four, five, six, seven, eight, nine, ten. Backwards, one, two, three, four, five, six, seven, eight, nine, ten. Clapping, one, two, three, four, five, six, seven and ten. Now tap your chest and torso and taking a deep breath in your nose and out your mouth. Psy out. Take a deep breath in your nose and this time exhale with a little sound. Going into your chest, again inhale. Deep breath in your nose and exhale slowly out your mouth. Feel your hands, palms and fingers. Breathe in through your nose and exhale slowly out your mouth. Gently stab and open your palms. Lower your shoulders and sense the space between your hands. Feel your palms, fingers and hands. Then moving slowly, gently open and close your palms. Imagine a ball of energy starting to form between your hands. That energy expands as you open your hands and contracts as you close them. Keep breathing gently and now focus on your chest. The energy within your chest expands with your arms and contracts. Focus on feeling your hands. Focus on feeling energy. Then take your hands slowly to face the center of your chest with your spine straight. Moving your hands slowly farther and then closer to your body without touching. Imagine you are pushing energy from your hands into the center of your chest into your heart chakra. Feel the space between your hands and body. Then slowly push all the way inwards, hands resting in the center of your chest. Take a deep breath, feeling the warmth of your hands, feeling the space beneath your hands. Breathe in through your nose and out slowly through your mouth. Sincerely feel your hands on your heart and the warmth and energy that lies beneath. As you continue to take slow deep breaths, repeat the following self-love affirmations. I am already enough in every way. I choose to be kind to myself. I love who I used to be, who I am, and who I'm becoming. I have something of value to give to the world just by being me. Now talk to yourself comfortably and naturally. I'm sorry for the times I put you down and made you feel small. Please forgive me for not recognizing how truly precious you are. Thank you for always being there for me unconditionally. I love you, all of you. Everything you are, everything you have been, everything you will be. Inhale through your nose and exhale out to your mouth, sweeping down from your chest to your lower abdomen. Resting your palms, face up on your knees. Take a moment to feel your body and breathe when you're ready, batting open your eyes. Take a deep breath in your nose and exhale out to your mouth. Thank you so much for meditating with me today. If you enjoyed today's session, please like, subscribe, leave your comments below. And if you want to experience a full one-hour brain education, find a body and brain center near you. See you next time.