Welcome to your 20-minute loving-kindness meditation.
You've taken time to be here,
To care for yourself,
Your healing,
And your heart.
This is your space to gently return home to your inner experience.
Find a comfortable position,
Sitting or lying down,
Allowing your body to be supported,
To be held,
To be at rest,
And to feel stillness.
If you'd like,
Closing your eyes or softening your gaze.
Bring your awareness to your breath.
Inhaling gently through the nose and exhale softly through the mouth.
Letting the breath be your anchor.
No need to change it,
Just feel it.
The rise and fall,
The in and out.
Let yourself arrive here.
Begin to notice the body breathing,
Feeling the air as it enters your nose.
Feeling your chest gently rising and falling.
Sensing into the body,
Your hands,
Your shoulders,
Your belly.
If there's any tension,
Gently soften.
And if there's discomfort,
Just acknowledging it with kindness.
You may place one hand over your heart or both hands on your chest if that feels comforting.
Letting this be a gesture of tenderness.
And silently say to yourself,
This is a moment of caring.
This is a moment of healing.
And begin by offering loving kindness to yourself.
This is especially for the part of you that may have felt fear,
Pain,
Or uncertainty.
All of you is welcome here.
Gently repeat these phrases silently to yourself,
Letting each one land in your heart.
May I be held in compassion.
May I be safe and protected.
May I be peaceful in body and mind.
May I live with ease.
Letting these words come from your heart.
And if emotions arise,
That's okay.
Just breathe and return to the phrases.
May I be held in compassion.
May I be safe and protected.
May I be peaceful in body and mind.
May I live with ease.
Bringing to mind someone who supports you,
Someone who cares for you deeply.
It could be a friend or a family member,
Maybe a caregiver,
Or even a beloved pet.
Imagine them in your mind's eye and offer them the same loving kindness.
May you be held in compassion.
May you be safe and protected.
May you feel peace and strength.
May you live with ease.
Letting each phrase be a gift from your heart to theirs.
May you be held in compassion.
May you be safe and protected.
May you feel peace and strength.
May you live with ease.
Now widen your circle.
Bring to mind others who are also walking the path of cancer recovery.
Some you may know,
Others you may never meet.
Hold them gently in your awareness.
They too have uncertainty,
Healing,
And resilience.
Silently offer,
May you be held in compassion.
May you be free from suffering.
May you know the strength within you.
May you be surrounded by love and support.
Breathing into this sense of shared humanity,
Knowing that we are not alone.
May you be held in compassion.
May you be free from suffering.
May you know the strength within you.
May you be surrounded by love and support.
Now simply resting,
Letting go of the phrases.
Allowing yourself to receive the kindness you've offered.
Feeling the quiet ripple of peace in your body.
Trust that this practice nourishes you,
Even if subtly.
There is nothing more to do right now.
Just breathe and rest in the warmth of your own heart.
Begin to bring gentle awareness back to your surroundings.
Wiggle your fingers and toes.
Feel the support beneath you.
When you're ready,
Opening your eyes.
Taking a moment to acknowledge the love,
Strength,
And compassion within you.
Carry this with you into the rest of your day.
Thank you for your practice.
May you continue to live with ease,
Joy,
And deep healing.
