Welcome to Loving Kindness for Ourselves!
In this practice,
We'll be offering ourselves loving kindness phrases,
And while I will offer some phrases you can use,
You might also want to use your own phrases.
You might already have these,
Or if you'd like to explore that first,
Check out my track called Finding Loving Kindness Phrases,
Where we run through some reflection and meditative exercises to create your own phrases.
As you're ready to begin,
Go ahead and find a comfortable position,
Whether it be seated or lying down,
And as you find that comfortable position,
Go ahead and settle the eyes closed,
Partially or fully,
Whatever feels right,
Taking a few easy breaths to settle into your body and into the present moment,
Really taking the time to welcome yourself to your practice,
Welcoming all parts of you.
You might even imagine laying out a welcome mat,
Beginning to let the body soften and settle into the space around you,
Feeling the body supported by the chair or the ground beneath you,
Really allowing yourself to feel held in the position you've chosen for today's practice.
If you'd like,
You might place a hand wherever you might find it comforting,
As a reminder to bring not just awareness,
But a loving awareness to your experience and to yourself.
Shifting the attention inward still,
Beginning to feel your breath moving in your body,
Resting your attention on that one spot in the body where you feel the breath the most,
Allowing yourself to be with the rhythm of the breath,
However it is today,
Allowing yourself to feel the gentle rocking that comes along with the movement of the breath through the body,
Simply being with the breath,
Nothing to do,
The body knows how to breathe,
Allowing yourself to just rest with the breath,
And when your mind wanders,
As minds do,
Gently guiding the mind back,
With the same gentleness and goodwill,
We would guide a puppy or a small child back to the task at hand,
Bringing this sense of affectionate awareness to this part of your practice too.
Now releasing the focus on your breathing,
Allowing the breath to slip into the background of your awareness,
Knowing you can return at any time to feeling the breath in the body,
Beginning now to offer yourself the words or phrases that you need to hear,
If you have your own phrases,
You can repeat those in your mind's eye,
And if no words come to mind,
You might receive the phrases I'll offer in this practice,
Repeating any phrases to yourself that resonate with you today,
May I be happy,
May I be healthy,
May I live with ease,
May I be kind to myself,
May I learn to be peaceful,
May I know I'm enough,
Just as I am,
May I know I'm loved,
Or lovable,
Whether you're using your own phrases or some of the phrases I've offered today,
Letting go of any effort or expectation,
Really offering yourself these phrases,
These well wishes,
In an easy manner,
Imagining bathing yourself with these kind words,
Words you long to hear,
Letting them wash over you and through you,
May I be happy,
May I be healthy,
May I live with ease,
May I be kind to myself,
May I feel peaceful,
May I know I'm enough,
Just as I am,
May I know I'm loved,
Or lovable,
Allowing the words you've chosen for today to resonate in every cell of your body,
Including yourself in the circle of compassion,
Letting the words fill your being,
Absorbing these well wishes as much as is available to you today,
May I be happy,
May I be healthy,
May I live with ease,
May I be kind to myself,
May I learn to be peaceful,
May I know I'm enough,
May I know I'm loved,
And if this may I format doesn't feel quite right,
You might just offer the words you need to hear,
It might just sound like I love you,
I'm here for you,
I see you trying,
You're doing a good job,
Repeating any words and phrases I've offered,
Or words or phrases of your own,
Allowing yourself to receive,
Whenever you notice that your mind has wandered away again,
Refreshing your practice,
Some deeper breaths,
Or perhaps offering yourself a soothing or supportive touch,
Or simply coming back to the feeling of the body supported beneath you,
Bringing ourselves back with kindness,
Coming home to your own body,
And then offering yourself the words or phrases that feel just right today,
Coming home to kindness.
As you're ready,
Releasing the words and resting quietly in your own body.
Finally,
Welcoming in some deeper breaths.
Slowly opening your eyes and returning to the room around you.
Thanks for practicing with me today.
