Welcome everybody to your meditation and we'll just find a comfortable position today so you can either lie down,
Maybe you want to sit upright sitting up nice and tall in a comfortable seat either on a pillow or on the ground and then we just want to gently close the eyes wherever you are start to settle into your breathing we just simply do this by observing the breath it's a gentle inhale and a gentle exhale by observing the breath becoming aware of how we are breathing how the breath feels in the body we allow ourselves to drop into the present moment as you feel the expansion in the body with your inhale and the gentle fall of the belly and the chest with every exhale we'll take this awareness and we're going to expand it to our internal thoughts our emotions our feelings so just becoming aware and observing what is coming up for you in this moment that's the exact same thing as we observe the breath we just observe the thoughts we don't get involved we stay away from controlling these thoughts we simply just notice them passing by in our minds so as quickly as the one enters your mind it exits and passes then I'd like you now to become aware and notice what your inner dialogue is saying how do you speak to yourself what tone of voice is used what kind of language is used and then expand this awareness of your inner voice beyond this present moment so think of moments in the past maybe specifically moments where it might have led to a bit of conflict with yourself and just reflect on that inner voice and how and when it comes up for you and today our theme for our meditation is compassion gratitude and kindness and this really starts with ourselves and that inner voice and again as you think of this notice what thoughts are coming up notice if you are judging yourself notice how you speak to these thoughts and then it's just a gentle observation so there's no need to get to bog down by it there's no need for these thoughts to feel like they're controlling your mind this continuous flow of thought one into the other we're not attaching to any of it any of it and I'd like you to take that inner voice and I'd like you to soften the inner voice cultivating some kindness in the mind some compassion and some gratitude if you'd like you can take the hands and place it on top of your heart or the center of your chest just feel a connection of the hands here on top of the heart space and think of this energy and this bright light coming from the space center of the chest and in moments of self-doubt or self-judgment or anything else that goes along with those types of emotions it can be really difficult to find the sense of compassion and gratitude but practicing this every single day and just reminding ourselves that we are enough that we are doing our best in every single moment is a really powerful and empowering practice so I'd like you now to find that gratitude explore the compassion within and expand on it you can repeat after me with a few affirmations for today I am grateful for all these moments that has led me to this one right here I'm grateful for the journey that has already unfolded and I'm proud of how I've carried myself throughout that journey I'm compassionate towards myself my body my mind and I try to remind myself of this compassion in every moment I find myself in I allow this inner compassion this inner kindness to guide and lead me into my journey on my path ahead I am grateful all the things that have entered my life for all the experiences I've had whether those experiences have been perceived as good or bad as positive or negative because I know that they work together in order to create a full human experience they have taught me they have grown me into the person and the self I am the right here right now I am grateful for me I am grateful for me and I am grateful for me you so then once again notice notice how the mind is dealing with the thoughts coming up for you in this moment you feel that connection of your palm of your hands so onto your chest maybe notice now the sense of lightness that comes throughout the body as we've released that in a judgment but in a critic we've softened our inner voice and allow this feeling of lightness of surrender of release to radiate throughout the body you and then as a last form of gratitude to self just thank yourself and show yourself some appreciation for showing up today wherever you are and in whatever capacity that is for showing up for meditating or creating a moment of inner peace and inner stillness you when you are ready to come out of your meditation just do so gently and mindfully it's about opening the eyes take in your surroundings maybe take a few deep breaths into the center of the chest and then from me to you thank you so much for joining me in this meditation today so much gratitude compassion love and appreciation from me to you and then a small reminder just to be kind to your mind
