Hi,
I'm Amy Patti Colvin,
And in this meditation we'll explore ideas around how to become a better friend to ourselves.
So to begin this meditation,
Find a comfortable position.
You could be sitting in a chair,
On a cushion,
Lying down.
And if you're sitting,
Have a little bit of a forward tilt to your pelvis,
And feel like you're gently being lifted by the crown of your head.
This help opens the meridian lines in the back of the body,
And creates an opportunity for the energy to flow from our tailbone up to the top of our skull.
It also allows our spine to support our bodies rather than relying solely on our muscles.
Drop your gaze or close your eyes,
Whichever is more comfortable for you.
And gently begin breathing deeply in through the nose,
All the way down into the belly.
Allow your face to relax,
Your jaw,
Your tongue.
Allow your neck and shoulders to relax and soften.
Allow your abdominal muscles to soften,
Creating space for your diaphragm to fully expand and contract as you breathe deeply into and out from the belly.
And bring your awareness to your metaphysical heart,
That space where love resides.
And imagine your heart being filled with a golden warm glow.
Imagine it almost being like a cave or a wide open space filled with this golden glow.
It's a huge space and that glow continues to expand its light and warmth and fills all the nooks and crannies of this space that is your heart.
And visualize yourself in this space,
In this huge golden filled cavern,
Being surrounded with glowing warm light and feeling completely loved,
Completely content and at ease.
And know that in the vastness of this huge space that is your heart,
There's infinite love,
For yourself,
For others.
And as you give that love to yourself and to others,
It is always replenished.
And extend wishes of kindness and warmth for yourself in this moment,
Finding ease and comfort and contentment with simply being you,
Knowing that you are enough.
Now bring to mind an instance or a memory of a time when you messed something up a little bit.
It doesn't need to be the most difficult thing to remember and you don't need to get bogged down in the details of the story.
But remember a time when you messed up and you wish maybe you had done it a little bit differently.
How does it feel in your body as you remember this time?
How does it feel in your heart and your mind?
And just extend for yourself well wishes,
Knowing that we're all human and at one point or another every single one of us makes mistakes and that you can let yourself go from remembering or beating yourself up over this instance.
And simply talk to yourself as you would talk to your best friend.
And let yourself know that it's okay,
That you can do better next time.
That making this mistake is not the end of the world.
And extend that glowing warm love to yourself,
Filling your entire body and surrounding yourself fully.
Knowing that you can be and are your own best friend.
Speak to yourself about this instance as kindly and tenderly as you would offer comfort to a dear friend who felt badly about making the same mistake.
And let go of that imagery and simply go back to the breath.
Feeling comfort in this gold warm light cavern that is the infinite love and space of your heart.
And bring to mind a memory of your childhood you when you made a mistake or you did something not quite right.
And as an adult offer comfort to that childhood you.
Let her or him know that mistakes are part of life.
That they're opportunities to grow and learn.
Let this childhood you know that they're still welcome in your presence and in your company.
Let this little one know that there is no benefit to hanging on to past mistakes.
Learn from it,
Grow from it,
And let that energy go.
Turn forward into that golden white light that is the infinite spaciousness of the heart and all the love contained within.
And move forward into that space.
Striving to make the right decisions moving forward.
And still extending yourself either as the childhood you or as the adult you.
Graciousness and space and kindness when mistakes are made yet again.
And release the imagery of that childhood you.
Release the imagery of the cavern that is that infinitely large and love-filled space of the heart.
And simply go back to the breath.
And say quietly in mind for yourself,
I am safe.
I am at ease.
I am kind to myself and accept myself as I am.
I am my own best friend.
I am filled with peace and joy.
And notice how it feels in your body and heart and mind.
When you consider yourself in this way.
Notice the sense of ease and peace and calm that this meditation brings.
And take that with you into the rest of your day.
I look forward to talking with you again soon.
Bye bye.
