Welcome,
And thank you for giving yourself this time to slow down,
Connect,
And bask in the warm embrace of self-love.
As we move through this practice,
There's no need to force or rush.
Simply let yourself be here,
Exactly as you are.
So take a moment to settle into a comfortable position.
You can sit upright with your spine long,
Or lie down,
Letting your body completely relax.
Gently close your eyes,
Or keep them soft with a downward gaze.
Now,
Let's begin by noticing your breath.
Not changing it,
But simply observing the natural rhythm.
Feel the air as it moves in through your nose,
And out through your mouth.
Now let's bring awareness to your body.
Notice the points of contact where your body meets the surface beneath you.
Your hands,
Your legs,
Your back.
Feel the gentle support holding you in this moment.
Take a deep inhale through your nose,
And a long exhale through your mouth.
Imagine releasing any tension or heaviness that you may be holding.
Let's try that again.
Inhale deeply,
And exhale fully.
Let your body soften just a little more.
Now place one or both hands gently over your heart.
Notice the warmth of your touch,
The steady rhythm of your heartbeat.
This is your center,
The place where your love and kindness begin.
Take a moment here to quietly whisper to yourself,
I am here for me.
Say it as if you're speaking to your own heart,
I am here for me.
Let's pause and sit with this affirmation.
Let's begin with a loving kindness practice,
Inviting the energy of love to flow within and around you.
As I guide you,
Feel free to repeat these phrases silently to yourself,
Or simply let them wash over you.
Start by directing these words towards yourself.
May I be happy,
May I be healthy,
May I be safe,
And may I be loved.
Notice how it feels to hear or say these words.
If it feels natural,
Imagine a soft,
Warm light glowing in your chest,
A light that represents your self-love,
Growing brighter with each phrase.
Now let this light expand,
Filling your entire body.
Imagine it moving through your chest,
Into your arms,
Your hands,
Your belly,
Your legs,
And all the way down to your toes.
Feel yourself completely bathed in this warm,
Healing light of love.
When you're ready,
Picture someone in your life who has brought you joy.
Maybe it's a loved one,
A friend,
Or even a pet.
Imagine sending this same love and light to them,
Repeating,
May you be happy,
May you be healthy,
May you be safe,
And may you be loved.
Feel this connection of love flowing freely between you and them,
Without limits or conditions.
If it feels right,
Let this love expand even further,
To the people in your community,
To strangers you may never meet,
And finally,
To the entire world.
Imagine this light growing larger and larger,
Until it touches everyone and everything.
Now gently bring your attention back to yourself.
Once more,
Rest in the warmth of your own self-love.
Place your hands on your heart again,
If they aren't already,
And take a deep inhale and exhale.
Take a moment to thank yourself for this practice,
For showing up,
For being open to love,
And for allowing yourself to be nurtured in this way.
So when you're ready,
Bring gentle movement back to your fingers and toes,
Maybe roll your shoulders or stretch softly,
Whatever feels good.
And when you're ready,
Slowly open your eyes and come back to the space around you.
Take this sense of love with you as you go about your day.
Remember,
You can always return to this warm embrace whenever you need it.
You are worthy of love,
Always.
So until next time,
Never stop growing.
