Hello friend and welcome to this guided meditation on self-compassion.
So take a moment first to come into a comfortable position.
You can be seated or lying down.
Make any adjustments that you require for complete comfort.
And turning your attention towards your breath.
Just noticing your breath.
No need to control it or change it.
You might like to close your eyes or lower your gaze.
Now gently take your awareness to your jaw area and notice what's there.
If you feel any tension,
Just kindly without any judgement,
Allow it to seep downwards and into the earth.
Take a moment to check in with your neck and shoulders.
If there's any tension there,
See if you can allow that tightness or tension to melt slowly running down your body and into the ground that can hold and transform it.
Checking in with other areas where you might hold tension.
Your chest area,
Your belly,
Your pelvic area,
Hips.
If you notice some type of holding or bracing here,
Just give it permission to release a little bit to take a break.
Now I'd like you to imagine a blanket.
This blanket is made from the most beautiful,
Delightful material you can think of.
For some this might be silk or for others it might be soft and warm like fleece.
Maybe your blanket might be made of flowers or might be knit of the softest natural wool.
And notice what colour your blanket is,
Whether it's solid or multi-toned.
Let it take on whatever colour or colours you gravitate towards most.
Anything that soothes and comforts you.
And now I'd like you to imagine this blanket draping over you in the most gentle and loving way.
As it touches your body,
You realise that this blanket is infused with deep,
Unquestioning,
Unconditional love.
And now that love is enveloping you.
Feel the love that this blanket carries now seeping into every cell of your body.
Every muscle,
Every organ and every thought within your body.
No matter how you're feeling or what you're thinking.
No matter what emotions you're feeling or what stories you're carrying today.
This blanket embraces you.
Breathe it in.
Like sunlight,
The warmth penetrates every single part of you.
Some areas of your body might naturally receive this love,
While others might be resistant.
If this is the case,
Focus on the places where the love enters naturally.
Then see if it might gently and slowly expand into other regions.
See if you can really take in what it feels like to be embraced by this.
To bathe in love,
Kindness and tenderness unconditionally.
If your mind drifts into thoughts,
Come back to the sense of the blanket.
Take a moment now to tune into your heart area.
You might like to place your palms here.
And offer yourself some gratitude for this practice,
Knowing that it's just that,
A practice.
And gently let that sense of the blanket dissolve,
Knowing that it's available to you anytime,
Always.
It's portable,
Doesn't take up any space,
And is available whenever you need it.
You can call it forth.
You might like to drift off into some well-deserved rest.
Or if you need to get on with your day,
Come back to your breath.
Sense the seat beneath you or the bed.
And slowly start to move your body and open your eyes.
