Welcome.
I'm Kath.
I'll be guiding your meditation today.
Take a moment to settle into a comfortable position.
You can sit on a cushion or on a chair,
Or you could even lie down.
Listen to your body and sense what it needs right now.
Whichever posture you've chosen,
Maintain a straight back so you're relaxed and alert as you meditate.
Let your arms rest on your lap or beside you,
Keeping them as relaxed as possible.
Once you're ready,
You can close your eyes or maintain a soft gaze,
Looking a few meters ahead of you.
Let's begin by taking a few deep breaths,
Inhaling through the nose and exhaling through the mouth.
You can also do some gentle movement here,
Maybe rolling your shoulders forward and up as you breathe in,
And rolling them back and down as you breathe out.
And take any other movements or adjustments that you'd like.
Once you're settled in,
Return to your natural breath.
With each breath,
Feel yourself coming home to your body.
Gently bring your awareness to your heart center.
You have the option here to place your hands at the center of your chest.
Notice the inner wisdom of the body.
It knows exactly how to take care of you without even having to think about it.
Feel the rise and fall of your chest as you inhale and exhale.
Observe how it naturally expands and contracts with each nourishing breath.
Shift your attention to the constant rhythm of your heart.
Its beat is a continuous reminder of the life force flowing within you.
In a few moments,
We'll do a short loving-kindness practice.
I'll say several phrases that you can then repeat silently in your mind.
May I be peaceful.
Letting the meaning of these words wash over you like a gentle,
Comforting shower.
May I be peaceful.
May I be joyful.
Softening any parts of the body that might still be tense.
May I be joyful.
May I be joyful.
May I feel deeply loved.
May I feel deeply loved.
Filling up your own cup so you have love to share with others.
May I feel deeply loved.
May I feel deeply loved.
Now bring to mind someone you love and cherish.
Someone you have an uncomplicated relationship with.
This might be a family member,
Friend,
Or even a dog or a cat.
Taking a moment to send these well wishes to them.
May you be peaceful.
Holding this loved one in your mind's eye.
May you be peaceful.
May you be peaceful.
May you be joyful.
Maybe even holding their hand or their paw if that makes you feel more connected.
May you be joyful.
May you be joyful.
May you feel deeply loved.
Generating this intention with your whole body.
May you feel deeply loved.
May you feel deeply loved.
Take a few moments here to sense how that feels in the body.
You might feel some spaciousness in your heart,
Lightness in the shoulders,
Tenderness in the belly or even a warmth radiating throughout your entire body.
I invite you now to bring this embodied experience of love as we direct loving-kindness again to ourselves.
May I feel worthy and enough just as I am.
Letting go of any self-doubt or criticism in your heart and embracing your inherent goodness.
May I feel worthy and enough just as I am.
May I feel worthy and enough just as I am.
May I embrace all parts of myself completely.
May I embrace all parts of myself completely.
May I embrace all parts of myself completely.
May I embrace all parts of myself completely.
May I open my heart to receive love.
Allowing love to reach your whole being,
Including those you perceive as light and shadow parts.
May I open my heart to receive love.
May I open my heart to receive love.
Take some time to allow feelings of acceptance,
Compassion and love permeate every cell of your being.
Know that you can return to this practice whenever you need a reminder of your wholeness and worthiness.
Whenever you're ready,
Gently open your eyes and bring your awareness back to the room.
Thank you for joining me today.
May your inner light shine through for the rest of the day.
