Hello everyone.
Let's meditate.
Find a comfortable sitting position.
And you can move around here to make yourself comfortable.
Finding your meditation seat.
Be still and focus.
Choose to either close your eyes or soften your gaze.
Allow your breath to be steady and regular.
Bring your awareness to your sitting bones and your connection to the floor or to the earth beneath you.
Allow your shoulders to soften as you lift through the crown of your head.
Now bring your awareness to your breath.
Breathe here.
Simply noticing your inhalations and exhalations.
And now bring your attention to your thoughts and think of a situation in your life that is difficult.
A situation that is causing you stress.
And call this situation to mind.
And see if you can actually feel the stress and emotional discomfort in your body.
Allow what is and be present to what you're feeling and notice.
Notice if perhaps you feel anything in your body.
Has your heart rate changed?
Has your breath changed?
Simply notice and allow.
Now bring your awareness to your breath.
Breathe here.
Simply noticing your inhalations and exhalations.
Now say to yourself,
Suffering is a part of life.
It's a common humanity.
Other people feel this way.
I am not alone.
We all struggle in our lives.
And now put your hands over your heart.
And feel the warmth of your hands and the gentle touch of your hands on your chest.
Repeat this after me.
May I be kind to myself.
May I give myself the compassion that I need.
May I learn to accept myself as I am.
May I forgive myself.
May I be strong.
May I be patient.
And ask yourself,
What do I need to hear right now to express kindness to myself?
And what do you need to hear right now so that you can express kindness to yourself?
And allow what comes to mind.
Repeat this to yourself.
May I give myself the compassion that I need.
May I learn to accept myself as I am.
May I forgive myself.
May I forgive myself.
May I be strong.
May I be present.
Slow inhale.
And a gentle exhale.
Gently bring your awareness back to your body.
You can wiggle your fingers and your toes.
Slowly bring your gaze back to your surroundings,
To your space.
Inhale,
Reach both hands up.
Exhale,
Bring your hands to your heart center.
One breath together,
We inhale.
And together we exhale.
Bring your palms to your heart center.
And then lift your hands to your third eye.
Namaste.
Thank you so much for meditating with me.
