Welcome.
Welcome to this guided meditation.
Beautiful that you are taking your time for yourself.
And let's dive right in.
Yeah,
Find a comfortable seated position.
Either on your cushion,
On a chair.
Or laying down,
Whatever feels good for you.
And I invite you to close your eyes or lower your gaze.
Whatever feels right for you.
And try to feel the body breathing.
The gentle rise and fall of the belly or chest.
And at the same time try to notice the support beneath you.
The ground,
The chair or the cushion.
And let yourself be held.
There's nowhere else you need to be right now.
Nothing else you need to do.
Being here is already enough.
And with each exhale allow the body to soften a little bit more.
And the invitation here is to rest.
Just as you are.
Take your time here.
Beautiful.
Try to gently bring your attention toward your own experience.
Your body,
Your heart,
Your mind.
Try to notice what is here for you in this moment.
Right here and right now.
Maybe you feel a bit open or a bit closed.
But whatever is here,
That's totally okay.
You don't need to fix anything here.
Just try to notice what is present for you right now.
And try to notice how it feels to meet yourself with compassion.
The way you might care for a dear friend who's struggling.
Yeah,
Try to hold whatever is there for you right now with care and kindness.
And if it feels right for you,
You might also place a hand on your heart or somewhere on the body that feels comforting.
And try to feel the warmth of your own touch.
The simple reminder that care is available right here and right now.
Try to stay here for a bit.
Try to stay with that openness for yourself,
That caring and that holding.
Meeting yourself with compassion.
And if your mind is wandering,
That's totally okay and totally normal.
Simply return to the breath or to the feeling of the hand resting on the heart.
Beautiful.
Now I want you to begin to sense this compassion as something larger.
Not just a feeling,
But a field of awareness.
A field where you're being held and cared for.
A soft,
Steady space that can hold your experience.
The joys,
The sorrows,
And the unknown.
Try to let yourself rest in that space and let compassion breathe you.
And if it feels natural for you,
You can also quietly offer to yourself following phrases.
May I be gentle with myself.
May I find ease in the midst of things.
May I trust the unfolding of my own path.
May I be gentle with myself.
May I find ease in the midst of things.
May I trust the unfolding of my own path.
I want you to take your time with this now.
If it feels right,
Let these phrases come from the heart and not from the head.
And if emotions arise,
Simply hold them with care.
This gentle holding without judgment.
May I be gentle with myself.
May I find ease in the midst of things.
May I trust the unfolding of my own path.
Beautiful.
Now,
Let's try to investigate a bit more.
But remember,
Do not push yourself here.
Only if it feels right,
You might slowly open this compassion outward to someone you care about or to all beings who,
Like you,
Are learning how to live and love.
But remember,
There's no need to force this expansion.
Only if it feels natural,
Effortless,
Like a gentle ripple moving outward.
If there is a natural floating outward,
You might also use these following phrases.
Just as I wish to be free from struggle,
May all beings find peace in their hearts.
Just as I wish to be free from struggle,
May all beings find peace in their hearts.
And if your mind is wandering,
Again,
That is totally normal and totally okay.
Just try to bring your mind gently back to the meditation object.
Your breath,
Your gentle touch,
All the phrases.
And it's returning to this feeling of compassion inside yourself.
Try to be gentle with yourself.
Beautiful.
Now,
Let go of any phrases or effort,
And simply rest in this compassionate presence.
Maybe you can notice this quiet strength that comes from meeting yourself with care.
Not perfection,
But the capacity to stay open,
To hold life just as it is,
With a wise and loving heart.
Now,
Let's come back to the feeling of your body sitting here.
Supported and alive.
And I want you to offer your small smile inwardly.
Offer yourself a smile inwardly.
A gesture of gratitude for showing up today.
Take a few final deep breaths.
And when you're ready,
Gently open your eyes and come back to the room you're in.
And thank yourself for showing up today.
And thank you for trusting me.
Today.
May you be well.
