Hello and welcome to this meditation.
My name is Mark Rowland.
Thank you for being here with me.
Just take a moment now to arrive.
You do not need to feel peaceful before you begin.
You do not need to have everything worked out.
These next few minutes.
There is nothing you have to fix.
Prove.
Explain or become.
Just.
Let yourself be.
Be here.
Gently take a breath in.
.
.
And slowly let it go.
Again.
Breathing in.
Breathing out.
Let your body settle in whatever way feels possible today.
You may notice the weight.
Your body being supported.
The flow beneath you.
The chair beneath you or the bed beneath you.
Something is holding you.
And for now.
.
.
You can just allow yourself to be held.
If you are going through something difficult.
I want you to hear this clearly.
You are doing your best.
Even if your best looks different from yesterday.
Even if your best is messy.
Even if your best is just getting through this next hour.
It still counts.
You are doing your best.
Sometimes,
When life feels hard,
We can become very quick to turn against ourselves.
We might tell ourselves we should be coping better.
We should be stronger.
We should know what to do.
Perhaps in this moment.
You can maybe offer yourself something kinder.
Perhaps you can quietly say to yourself,
I am doing the best I can.
I am allowed to find this hard.
I can be kind to myself while I move through this.
Place a hand somewhere comforting if that feels right for you,
Maybe over your heart or belly.
Maybe resting gently in your lap.
Allow this touch to be.
A small reminder.
That you are on your own side.
You do not have to earn compassion by having everything together.
You do not have to wait until you feel better before you are deserving of love.
You deserve love now.
You deserve kindness now.
Here.
Just as you are.
Take another slow breath in.
And let it leave the body gently.
There may be parts of you that feel so tired,
Parts of you that feel overwhelmed.
Parts of you that wish things were easier.
See if you can meet those parts with tenderness rather than judgment.
As if you were speaking to someone you deeply cared about.
You might say.
Of course this is hard.
Of course I feel this way.
I am still worthy of love.
Let those words land in the body.
As much as they can.
Not forcing yourself to believe them,
Just letting them be freely offered.
Like placing a warm blanket around your own shoulders.
You were not failing just because you were struggling.
You are human.
And being human means there will be days when things feel heavy.
Days when you do not have all the answers.
Days where your heart needs more gentleness,
Not more pressure.
So for this breath.
Let yourself be enough.
Just for this breath.
And for this next breath.
Let yourself be supported.
And for this next breath.
Let.
Yourself.
Be loved.
Quietly repeat,
Either in your mind or your heart.
I am doing my best.
I am doing better than I think.
I choose to be kind to myself.
I am worthy of my own love.
Let the breath be natural now,
No need to change it or deepen it.
Resting with yourself.
Whatever is happening in your life now,
You do not have to abandon yourself inside it.
You can walk through hard things with a softer inner voice.
You can make space for your feelings without becoming lost in them.
And you can take one small step at a time.
And that is enough.
Now begin to feel the body again,
The places where you are supported.
The air in the room around you.
Take one final slow breath in.
And gently let it go.
And,
As this meditation comes to a close,
Carry this with you.
You are doing your best.
You are doing well.
You are allowed to be kind to yourself.
And,
You are worthy of love,
Especially from yourself.
When you feel ready.
Gently.
Open up your eyes.
Thank you so much for practicing with me today.
Have a beautiful rest of your day.
Go in peace.
Namaste.
