Welcome to day four of our sound and self-love journey.
Today we explore softness,
That gentle,
Nurturing quality that your soul craves and that you have power to give yourself.
In a world that often demands strength and resilience,
Today we practice the courage of tenderness.
You are about to become both the caregiver and the one being cared for,
Both the parent and the child,
Both the lover and the beloved.
Set your intention,
I open my heart to receive the love and care I give myself.
Find the most comfortable seat available to you.
If you have a soft cushion,
Place it behind your back or beneath you.
If you have a blanket,
Wrap it gently around your shoulders.
Create a sense of being held,
Being cocooned in warmth and safety.
Adjust your position until you feel completely supported.
There is no need to sit perfectly straight.
This is about comfort,
Not posture.
Let your shoulders drop away from your ears.
Let your face soften,
Your jaw release.
Take a moment to look around your space.
We're safe here.
You are alone with your own loving presence.
For the next few minutes give yourself permission to need nothing else,
To be nowhere else,
To do nothing but care for yourself.
Imagine creating an invisible bubble of love around yourself.
Nothing harsh can enter this space,
Only gentleness and only care.
Breathe naturally,
Letting each breath settle your mind deeply into the sanctuary of self-love.
You are worthy of this time.
You are worthy of this care.
You deserve your own tenderness.
Wrap your arms around yourself,
Crossing them over your chest in a gentle embrace.
Hold yourself as you would hold someone you love dearly.
Feel the warmth of your own arms around you.
Begin to roll gently from side to side like a parent soothing each child,
Like being rocked by loving arms.
As you roll,
Hum softly.
Feel your breath naturally sinking with a gentle movement.
This is a rhythm of care,
A rhythm of love.
And each sound is a wave of comfort washing over you.
Adjust your embrace.
Maybe hold yourself a little tighter or place one hand on your heart,
One on your belly.
And notice how this feels to be both the one giving comfort and the one receiving it.
And continue that gentle humming.
Let them become quieter,
More intimate and more soothing.
If emotions arise,
Gratitude,
Sadness,
Relief,
Let them be here.
Your own arms are a safe place for all your feelings.
You are learning what it feels like to truly care for yourself,
To offer yourself the tenderness you need.
This is not selfish,
This is sacred.
And now you would speak to yourself like the most loving caregiver would speak to you.
Use the gentlest tone you can find.
Say to yourself,
Darling,
You are safe here.
Feel the truth of these words.
Repeat,
Darling,
You are safe here.
I love you exactly as you are.
And let these words land in your heart.
I love you exactly as you are.
You deserve all the love in this world.
Say it again,
Meaning it even more deeply.
You deserve all the love in this world.
Between your words,
Let soft humming sounds flow.
Like agreement,
Like approval,
Like the sounds of unconditioned love.
As you hum,
You may notice your body naturally wanting to sway,
To turn gently around its own axis or to move in soft micro-movements.
Allow these sensations to unfold.
Let your body guide you into slow rotations or subtle shifts.
Simply stay present with the feeling that arises.
You are enough,
Just as you are.
I see how hard you try.
I'm proud of you.
I'm so proud of you.
As I say these affirmations,
You may quietly say it with me or humming.
Just feel how it happens right for you.
You don't have to be perfect.
I will always be here for you.
Feel the vibration of humming,
Feel the vibration in your chest,
In your belly.
This is all about sensations.
If you want to rotate,
Gently turn around its own axis.
You are giving yourself what you may have always wanted to hear.
And the beautiful truth is,
You can give this to yourself anytime.
Keeping one arm around yourself,
Use your free hand to gently stroke your other arm from shoulder to hand.
With each gentle touch,
Make a soft hum,
Like a sigh of relief,
Like the sound of tension melting away.
Touch your face,
Your cheeks,
Your forehead,
Your temples.
Soft touches,
You are like soothing away all worry,
All stress.
With each tender touch,
You are giving yourself sound healing,
Touch healing,
Love healing,
All at once.
Anywhere that feels like it needs gentle attention.
Ah,
The sound of care,
The sound of everything is okay now.
Place both hands on your heart,
Feel it beating.
This heart that works so hard for you every moment.
Send your heart this sound,
Ah,
Like a warm breath of appreciation.
This is where you digest not just food,
But emotions,
Experience,
Life itself.
A sense of ah,
Sounds to your belly,
Like you are acknowledging all the hard work it does.
Hands on your shoulders,
They are caring so much,
Give them a gentle hum.
Each sound is a gift you are giving to your body,
A way of saying thank you for all it does to keep you alive and functioning.
This might seem unusual,
But trust the process.
Place your hands on your heart and smile internally.
Actually smile with your heart.
Send the loving sound,
Hey,
Like sweetie,
To your heart.
Thank your heart for always beating for me.
Expand that inner smile to your entire body,
Every cell,
Every system,
Every part of you.
It heals when it feels appreciated.
And you,
You have the power to give your body this gift anytime.
Place both hands on your heart,
The center of love,
The center of care.
Whisper to yourself,
I accept my own.
I am worthy of my own love.
I promise to be gentle with myself.
Feel the warmth under your hands,
The warmth of self-love literally filling your chest.
Sit quietly for these final moments,
Simply basking in the love you've created,
The care you're giving yourself.
This feeling,
This softness,
This tenderness towards yourself doesn't end when the practice ends.
You can return to this anytime.
You can embrace yourself anytime.
You can speak lovingly to yourself anytime.
You carry this sanctuary of self-love with you wherever you go.
Take a gentle breath,
Knowing that you are loved,
Especially by yourself.
When you're ready,
Slowly open your eyes.
If they were closed,
Carry this center of love with you into your day.
