Welcome to your self-compassion meditation practice.
We'll focus on breath awareness and the balancing of yin and yang energy.
First few moments,
Please take some time to allow yourself to settle into a comfortable seated posture.
Relaxing the jaw,
The shoulders,
Relax back and down,
Soften through the tummy.
Close your eyes if that feels comfortable for you.
You can keep the eyes open if that's best in this moment.
Balance the fierce and tender self-compassion of yin and yang.
Initially starting to notice your breathing.
Natural breath in and out of the nose.
Try not to change the breath.
Beginners to meditation and very experienced professional meditators may quickly notice that the mind wanders off.
Notice that and simply invite your mind's attention back to the natural breath.
We're going to start to focus on breathing in fierce yang energy.
Sit up nice and straight.
Head over the heart.
Embody this fierce energy.
Let yourself feel strong as you breathe in this yang energy.
Visualising the body being filled with bright white light.
This is the light of empowerment.
Feel it start at the base of the spine and move all the way up the whole of the torso,
The neck to the head.
Really breathe that energy in.
Big breath in.
Soft exhale.
Let that go.
Switch your focus now to the out-breath.
Notice on the exhalation your body relaxes.
This nurturing gentle yin energy flowing down through you.
Imagining a soft pink light.
Allowing that exhalation and soft pink light to bathe you in self-compassion.
Allow it to nurture you.
Then holding your attention on the in-breath and out-breath.
Notice it flows in and it flows out.
See if you can find a balance,
A sweet balance,
Between the fierce yang and the soft yin.
These energies don't need to be separate.
Feel them merging and mingling within you.
Let them integrate.
The white and the pink light merging together.
Flowing effortlessly.
Then as you breathe in,
Focus on what you need more of.
As you breathe out,
Focus on what you wish to let go of.
The fierceness,
The tenderness and the harmony.
One more minute here together.
Breathing in,
Recognising what you need more of.
Breathing out,
Recognising what you wish to let go of.
Try to set an intention here to carry this balance of fierce tenderness.
Yin and yang.
Keep that harmony with you for the rest of the day.
The rest of the evening.
Thank you so much for sharing this practice with me.
I'll bring that to a close now.
Well done.
