Welcome to this loving kindness meditation designed for women to get more in touch with your feminine side.
Let's begin by slowly closing our eyes and getting ready to turn our attention inwards.
Just focus on the immediate sensation of your breath as it comes in and out.
Just notice that there is nowhere else that you need to be right now,
Nothing you need to do.
You're just alive in this moment,
Paying attention to what is it now that you're experiencing.
What is the quality of your heart today?
Is it soft?
Is it a bit tight?
There's no right or wrong way to be.
And as you keep breathing,
I just want to remind you that I know how hardworking we are.
We oftentimes like to have things in control.
But for this practice,
I just invite you to release that control,
To surrender.
Just allow yourself to be here with no expectations,
Nothing,
Just surrendering.
With every exhale,
Allow yourself to soften,
Surrendering further,
Releasing tension that you're accumulating in your body over the day or the night.
I'll just point you to a few of the areas that we oftentimes accumulate this tension.
This might be the point between your eyebrows.
Soften this area.
The area around your eyeballs.
Your jaw,
Allow your jaw to drop,
To widen.
Your throat,
Soften.
Shoulders,
Chest,
Belly,
Hips.
Just become soft and lightweight and gentle.
We're getting ready now to begin this adaptive loving kindness meditation.
Take a deep breath in now.
I want you to become aware of your whole body as it is now.
Becoming aware of your body might help to place your hand on your heart.
Try to soften your heart and open it wide open as we begin to wish ourselves well.
Remaining gentle,
I invite you to repeat the following phrases after me.
May I be happy.
May I be healthy.
May I be safe.
May I have the strength to be forgiving.
May I be able to love and share my love.
May I be kind.
May I find the perfect balance between strength and vulnerability.
And as you keep breathing,
Just to remind yourself that you've always been here for yourself.
That you're strong and kind and beautiful.
Take another deep breath in.
Now I invite you to think of a woman in your life,
Female figure that you admire.
Picture it with your blind eyes.
Picture this woman as if she's standing in front of you.
I want you now to think of something,
Of a character trait this woman has that you admire her for.
It might be that she's very gentle,
That she's kind,
Attentive,
Well,
A good listener.
What is it you appreciate the most in this woman?
I want you to think for now,
If you are able to embody this character trait.
So right now,
Can you become more gentle?
Can you become kinder?
Can you become a bit more loving?
More attentive?
From this place of embodying this person's strength,
I invite you to wish this woman well.
May you be happy.
May you be healthy.
May you be safe.
May you find the strength to be forgiving.
May you be so full of love that you can share this love with other people.
May you be kind.
May you find the perfect balance between strength and vulnerability.
Deep breath in.
And as we're beginning to approach the end of the practice,
I want you now to think of something that you admire in yourself.
What is it that you really like about yourself?
Not appearance-wise,
Character-wise,
Personality-wise.
Do you like that you're kind to other people?
Is it that you're making other people feel comfortable or that you're always there for people when they need it?
Think of this trait that you admire in yourself and cherish it.
And just be grateful for who you are.
And thank yourself for being strong enough to get you here.
Take three more deep breaths in.
And when you're ready,
Open your eyes.
Thank you.
You're welcome.
