In this meditation,
The invitation is to connect with your breath as an anchor,
A tool to help you cultivate kindness and self-compassion.
So often,
We are kind to others but forget to treat ourselves with the same tenderness.
This practice offers us the opportunity to use the breath to nurture that kindness towards ourselves and allow it to take root in our bodies,
Making it easier over time to recognize and integrate it into our daily lives.
This is a chance to take a moment just for yourself.
There is nothing to do,
Nothing to change,
Just to be here with yourself,
With kindness.
So,
Whenever you're ready,
You can sit or lie down and make any adjustments you need to feel as comfortable as possible in this moment.
If you're leaning back,
You might decide whether you want to rest against the back of your chair or seat,
Or if you'd prefer to keep your back free and upright.
You can also choose how to position your legs.
Perhaps if you're sitting on a cushion,
You want to cross them one way or another.
Or if you're seated on a chair,
You might want your feet to be parallel,
Hip-width apart,
Or in another position that feels good for you.
And from here,
If you'd like,
You can close your eyes.
It's an option.
You can also keep them open if you prefer.
And together,
We can take a few simple breaths.
Inhaling and exhaling.
You can inhale through your nose and exhale through your mouth if you like.
Maybe try inhaling with me through your nose.
And exhaling through your nose or mouth.
As you exhale,
Perhaps setting the intention to relax and let go.
Maybe relaxing your shoulders,
For example.
Inhaling again through your nose.
And exhaling through your nose or mouth.
Maybe softening your face now.
And if you like,
One more time.
Inhaling through your nose.
And exhaling through your nose or mouth.
Now,
The invitation is to make a gesture with your hands.
Perhaps placing one hand over the other at the center of your chest.
That's one possibility.
Take a moment to feel that contact between your hands and between your hands and your chest.
Another option is to lower your head.
Lower one hand so that one rests on your chest and the other on your abdomen.
You might take a few moments to explore how that feels as well.
And you can choose whichever gesture feels more appropriate or comforting right now.
One that gives you a sense of being present with yourself.
What we want to remember with this gesture is to bring not just attention,
But also a kind,
Gentle awareness to your experience and to yourself.
And now you can choose to keep your hands where they are,
Or you might rest them on your legs instead.
And now,
The opportunity is to bring your attention to your breath.
You can focus on the physical sensations of breathing,
The expansion as you inhale in your chest and abdomen,
And the relaxation as you exhale.
And if at this moment the breath doesn't feel like the best angle for you,
Perhaps you can return your attention to your hands.
Or maybe you can focus on the subtle movement of your torso as you inhale,
And exhale noticing how your body gently rocks with each breath.
See if this feels more natural right now.
Feeling how you gently sway as you breathe in and out.
Or maybe connecting with that sense of expansion as you inhale,
And relaxation as you exhale.
Even noticing how your body is nourished with each breath,
How the inhale brings oxygen,
Energy,
Bite of breath,
And how the exhale releases,
Relaxes,
Frees and cleanses.
The inhale nourishes you,
While the exhale releases,
Cleanses.
Allow yourself to be cared for by your breath,
Feeling how it takes care of you,
And allowing it,
Allowing yourself to be held by your own breathing.
Perhaps even letting yourself be cradled,
Rocked gently by the rhythm of your breath,
Feeling this inner caress,
This gift of the inhale and the exhale.
And if your mind wanders,
You can bring it back.
Just as gently as you would guide a child or a small puppy that has wandered off and gotten distracted.
A few more moments here.
Letting yourself be cared for by the rhythm of your own breath,
Allowing yourself to be held by your own breath.
And now,
Little by little,
You can release your focus to tension on the breath.
Simply resting in the experience,
Allowing whatever has happened to just be,
Giving yourself permission to feel whatever you are feeling right now,
However this experience has unfolded for you.
And giving yourself permission to be just as you are,
Right now.
And whenever you're ready,
You can take one last deep breath to transition out of the practice,
If that feels right for you.
You might want to make a small movement,
Maybe rolling your shoulders,
Stretching a little,
Or reaching your arms out,
For example.
I'd like to thank you for listening and of course for giving yourself this time of kindness and presence.
I hope you enjoyed this meditation.
You can return to it whenever you need it,
Whenever you want to reconnect with kindness and tenderness,
Qualities that are already within you.
You
