The focus for today's session,
Self-love,
Care and tenderness.
A feeling of warmth for oneself and others.
The practice is the softening of the mind and heart.
An opening to deeper levels of the feeling of kindness and pure love.
Practice of love and kindness.
Lie down in a comfortable place on the floor.
Feel your whole body connected to the floor.
Try not to sleep during the time of your body scan.
Your mind might drift.
Just try and bring yourself back to your breathing,
To your body scan.
Being in the present moment with your body.
Keeping your eyes closed.
And focusing on your inhalation and exhalation.
Feeling the movement of your abdomen with every inhalation and exhalation.
Let your shoulders drop to the floor.
Keeping your shoulders away from your ears.
Breathing in and out as you relax your whole body as we begin our body scan.
Just welcoming that physical sensation in different parts of your body.
And trying to stay as still as possible.
Trying to stay as still as possible.
The crown of your head.
Your forehead.
The temples on the side of your forehead.
The back of your head.
Your eyes.
Your ears.
Your cheeks.
Your nose.
Being aware of your breath.
Your nostrils.
The breath that travels in and out of your nostrils.
Being aware of your jaw.
Your lips.
Your upper lip.
Your lower lip.
Your chin.
Your neck.
The sides of your neck.
The back of your neck.
Your facial muscles.
Your neck.
Relax.
Surrendering to Mother Earth.
Feeling your face resting.
Breathing.
Relaxing.
Bring your awareness to your collarbones.
Your shoulder blades.
The upper part of your chest.
Your upper back.
Your chest.
The center of your back.
Your abdomen.
Your lower back.
Your lower abdomen.
Your shoulders.
Your arms.
Your wrist.
The back of your hands.
The palms of your hands.
Your fingers.
Your whole upper body.
Relax.
Feeling the senses in your upper body.
As you're aware.
As you detach.
As you surrender.
Being aware of your hips.
The back of your thighs.
The front of your thighs.
Your knees.
Your cough muscles.
The front of your legs.
Your ankles.
Your heels.
The top of your feet.
The soles of your feet.
Your toes.
Being aware of the sensations.
Being aware of how each body part feels.
Being aware of the feeling.
As you surrender to Mother Earth.
Your whole body surrendering to Mother Earth.
Breathing in and out.
As you feel your whole body connected to the floor.
Breathe in and out.
From your heart center.
Begin to generate this kind feeling towards yourself.
Feeling any areas of blockage or numbness.
Self-judgment.
Then drop beneath that to a place where we care for ourselves.
Where we want strength and health,
Safety for ourselves.
Continue to breathe in and out.
Use the phrases below to think and repeat them in your mind.
May I be free from inner and outer harm and danger.
May I be safe and protected.
May I be free of mental suffering or distress.
May I be happy.
May I be free of physical pain and suffering.
May I be healthy and strong.
May I be able to live in this world happily,
Peacefully,
Joyfully,
With ease.
Now imagine someone you love before your closed eyes and repeat the same in your mind.
May I be free from inner and outer harm and danger.
May I be safe and protected.
May I be free of mental suffering or distress.
May I be happy.
May I be free of physical pain and suffering.
May I be healthy and strong.
May I be able to live in this world happily,
Peacefully,
Joyfully,
With ease.
Now imagine someone you know and are aware of but not too close to.
Imagine them before your closed eyes and repeat the same in your mind.
May I be free from inner and outer harm and danger.
May I be safe and protected.
May I be free of mental suffering or distress.
May I be happy.
May I be free of physical pain and suffering.
May I be healthy and strong.
May I be able to live in this world happily,
Peacefully,
Joyfully,
With ease.
Now imagine someone you do not like,
Hate,
Are jealous or envy yourself.
Maybe they need this more.
Maybe they need this more.
Imagine them before your closed eyes and repeat the same in your mind.
May I be free from inner and outer harm and danger.
May I be safe and protected.
May I be free of mental suffering or distress.
May I be happy.
May I be free of physical pain and suffering.
May I be healthy and strong.
May I be able to live in this world happily,
Peacefully,
Joyfully,
With ease.
Now saying the prayer for everyone,
For all living things in the world,
Repeating it in your mind.
May I be free from inner and outer harm and danger.
May I be safe and protected.
May I be free of mental suffering or distress.
May I be happy.
May I be free of physical pain and suffering.
May I be healthy and strong.
May I be able to live in this world happily,
Peacefully,
Joyfully,
With ease.
As you breathe in and out,
You stay here for a while.
You're aware of the movement of the abdomen,
Aware of the sensations within your body,
Within your mind.
You're aware of the space that your body occupies.
You're aware that every living thing is breathing with you.
You're aware of your body that lies on the floor.
And you slowly begin to release.
You slowly begin to release and awaken your body.
You slowly deepen your breath as you begin to wiggle your toes,
Wiggling your fingers.
You gently take your arms overhead and stretch your entire body as though you're gently awakening your whole body.
You exhale and bend your knees,
Your whole spine connected to the floor,
Your feet flat on the mat.
You slowly roll on to your right side in a fetal position.
You find a comfortable place.
You stay there for a while.
Slowly as you inhale with the help of your hands,
You lift your body up,
Trying to keep those eyes closed.
You come into any comfortable seated position.
You lengthen your spine.
You focus on your breath.
You feel the kindness within your body,
The self-care,
The self-love.
You focus on yourself and others.
You share the happiness.
You share the love.
You slowly rub your palms together,
Warm your palms,
Feeling the energy,
The heat.
You gently place your palms on your closed eyes.
You stay there for a few deep breaths in and out.
And then gently release your hands and slowly open your eyes.
