Welcome to Meditation Cat,
Find a comfortable position,
Seated or laying down,
Allow your body to settle,
Gently close your eyes or soften your gaze,
Take a slow breath in through the nose and release it through the mouth,
Again inhale and exhale,
Let the breath return to its natural rhythm,
Bring your attention to the feeling of the body being supported,
The ground beneath you,
The weight of your body resting,
Now bring awareness to the centre of your chest,
The heart space,
Imagine this area softening,
Warming,
Opening just a little,
There's nothing to force,
Simply notice,
Begin to breathe into the heart and out from the heart,
Silently repeat it is safe to be here,
Now gently turn your love towards yourself,
Notice your presence just as you are,
No fixing,
No improving,
Offer yourself these words,
May I be safe,
May I be at ease,
May I be loved,
May I be safe,
May I be at ease,
May I be loved,
If it feels right place a hand on your heart and feel the warmth of your own care,
Now bring to mind someone or something that is easy to love,
A person,
A pet,
A place in nature,
Notice the feeling that arises naturally,
Offer them these words,
May you be safe,
May you be happy,
May you be loved,
May you be safe,
May you be happy,
May you be loved,
Feel love expanding,
Not leaving you but growing,
Now imagine this love widening beyond you both,
Filling the room,
Reaching outward,
Silently repeat may all beings be loved,
May all beings be loved,
Rest here for a few breaths,
Gently bring awareness back to the body,
Notice the breath again,
Take one slow deep inhale and a full exhale,
When you are ready slowly open your eyes,
Carry this love with you into the rest of your day.
