This is a meditation to help us remember that we are loved and remember what it feels like so that we can carry that feeling with us all the time and retrieve that warmth whenever we need it.
So when you're ready,
Take a comfortable seat,
Feet flat on the floor and your spine nice and straight,
Muscles relaxed,
Shoulders relaxed and you can put your hands in your lap.
And if it's comfortable to,
You can close your eyes.
And just for a few moments we're going to focus on the breath and the sensations of the breath.
The cool air coming into our nostrils,
You might be able to feel it going down the back of your throat and into your lungs.
And then warmer air coming out and become aware of the gentle movement of your chest and your belly.
Moving with the breath,
Gently rising and falling.
Now think of a time when someone,
Anyone was kind to you.
Whether you were in need or didn't need anything and didn't expect it,
Someone was kind to you.
And just focus on this feeling of receiving this kindness.
What did it feel like?
What were your feelings,
Your thoughts?
How did you experience it?
And now let's try to engage all the senses in this memory and really make it real.
So can you see the person?
Can you see their face?
Can you see their clothes,
Their movements?
Can you see the expression on their face?
What do their eyes look like?
Are they smiling?
Are they coming towards you or are they standing or sitting next to you?
And what about their voice?
What are they saying?
And what is the tone of their voice?
And if you were to imagine how this person felt towards you,
Can you recreate that feeling inside you?
As they were kind to you,
Can you imagine what it felt like for them?
Focus on that feeling of this person towards you.
And now include all the senses in this memory.
And now include all of the details,
Everything that you can remember.
How this person was walking,
Talking,
Standing,
The movements.
Did they hug you or did they touch you in a warm way?
And what were the feelings inside you?
Was there relief or gratitude or surprise?
Was there a sense of delight at being valued,
Being cherished?
And just let all of these feelings wash over you and take some time to experience them again.
And now come back to the breath again,
The sensations of breathing in the body.
The air going in and out,
The gentle movement of your body,
The contact of your body with the floor and with the chair and what it feels like to be alive right now in this space that you are in.
Breathing.
Enjoy the rest of your day.
