Finding a comfortable position,
Sitting or lying down,
And lowering your gaze or closing your eyes,
Whatever feels most comfortable.
Welcoming yourself into the room,
Into your practice.
If you like offering yourself soothing or supportive touch,
This is a reminder to bring not just awareness,
But loving awareness to your experience and to yourself,
Whether it's a hand over the heart or anywhere else comforting on the body.
You can leave that hand there or take it away at any time during today's practice.
Beginning to take a few deep,
Relaxing breaths,
Noticing how your breath nourishes your body as you inhale and soothes your body as you exhale.
And you don't have to breathe in any particular way,
Just letting your breathing find its own natural rhythm,
Feeling the sensation of breathing in and breathing out and savoring the breath,
Savoring the breath like you savor the first bite of your favorite meal or the last hug with a loved one before a trip.
Allowing yourself to be internally rocked by the rhythm of your breathing,
Just like the rhythm of the ocean,
Waves washing ashore and then being pulled back to sea.
If it feels right today,
You can even let your body sway or gently move with the rhythm of your breath.
Beginning now to focus your attention on the in-breath,
Savoring the sensation of breathing in,
Then giving full permission for the mind to wander on the breath out.
Following the in-breath from the very start to the very end,
One breath after another.
And if you like,
As you breathe in,
Breathing in kindness and compassion for yourself.
It might be feeling the quality of kindness and compassion as you breathe in,
Or you might let a word or image of kindness ride on your breathing.
When you're ready,
Shifting your focus now to your out-breath,
Feeling your body breathing out and feeling the ease and relaxation of the body exhaling.
As you breathe out,
Sending the ease and relaxation of your exhalation out into the world.
And if it feels right,
Just as we did on the inhale,
Imagining sending out kindness and compassion with each out-breath.
One breath after another.
Focusing now on the sensation of breathing both in and out,
Savoring the sensation of breathing in and the sensation of breathing out.
In for me and out for you.
Letting the in-breath always be for yourself,
Including yourself in this circle of compassion.
Allowing yourself now to calibrate,
To fine-tune,
Finding just the right balance between breathing in for yourself and out for others.
Giving yourself complete permission to breathe in for yourself as much as you'd like,
As much as you need.
One breath after another.
And when you feel your cup is full,
Only when you feel ready,
Begin breathing out for yourself.
And out for others.
If you like,
Offering kindness and compassion along with each breath.
Letting go of any unnecessary effort.
Just allowing this meditation to be as easy as breathing.
When you feel ready,
Bringing this practice to a close.
Once again,
Feeling the body.
Taking in some deeper breaths.
And as you're ready,
Gently opening your eyes and taking in the room around you.
Thank you for practicing with me today.
