Hi and welcome to today's meditation.
My name is Edmondine and I will be your guide.
In today's practice we will be cultivating self-care and self-compassion and then offering it out to others.
To begin,
Find a comfortable place to sit with your spine comfortably erect,
Settling into your sitting bones and closing your eyes when you're ready.
If you prefer to keep your eyes open that is totally fine.
Simply look down a few feet in front of you with a soft gaze.
Let your posture be relaxed,
Though alert,
And then ground your attention for a few moments in the flow of your breath.
Each breath is like an anchor that helps you to reconnect with this present moment.
If you notice any habitual contradiction in your body,
Such as in the forehead,
Your shoulders,
Or your jaw,
Relax this holding pattern gently and then return to your breath.
Feel this breath now as if it is nurturing your heart.
Without force,
See if the heart can open itself to being nourished by the breath.
Now bring a hand to your heart,
Letting your palm rest in care upon it.
Notice the way it rises and falls with each breath.
Let the touch of your palm to your chest be tender so that you can feel the care your hand is offering.
In return,
Feel your palm filling with the compassion of your heart.
The offering of care goes back and forth,
And back into the palm and out of the palm.
Stay here for another few breaths.
Notice now if there is any other part of your body that needs this caring touch.
If so,
Gently move your palm to that place.
Your hand can also stay right where it is if you prefer.
Feel the energy of self-care expanding,
Either still within your heart or to another part of your body.
Continue to breathe naturally while offering yourself a few compassionate prayers.
Just for today,
May I take care of myself.
Just for today,
May I speak to myself with compassion.
Just for today,
May I be filled with peace.
If there are any other words of care you need to hear at this moment,
Offer these to yourself as well.
Feeling how loving and nurturing this is for you,
Take a moment to extend this care to another.
Bring to mind someone in your life who could use this loving energy.
Once you have this person in mind,
Offer them the same prayers of compassion.
Just for today,
May you take care of yourself.
Just for today,
May you speak to yourself with compassion.
Just for today,
May you be filled with peace.
Rest here for another few breaths.
Gently release the image of the person from your mind now and then call to mind all of humanity.
Silently repeat,
Just for today,
May we take care of ourselves.
Just for today,
Just for today,
May we speak to ourselves with compassion.
Just for today,
May we be filled with peace.
Rest here for a few more breaths.
Gently release all internal images now and then settle back into your own heart.
You might let a hand rest here once again or you can sit comfortably with your hands on your lap.
Take three long clearing breaths now.
Coming back into your body,
Continue to breathe naturally and steadily.
And when you're ready,
Rub your hands together to create a heat between your palms.
When you feel that heat,
Gently bring it very close to your eyes without touching your eyes.
Let your eyes drink the energy being released by your palms.
Only when you're ready,
You can slowly open your eyes to come back and gently lower your hands.
Welcome back my friend.
I wish you a wonderful day or a rest of your day filled with love and with peace.
