Welcome to this whole self,
Compassionate connection meditation.
You can start by getting comfortable.
You can either lie down or take a comfortable seat or any position where your body feels supportive.
Take a moment to get comfortable.
You might use blankets or pillows or anything else you need to feel comfortable and supported.
Once you get settled you can close your eyes or maybe take a soft gaze.
Take a few moments now to feel your breath.
You can notice the expansion when you inhale and the sense of softening and settling on your exhale.
Breathing in,
Notice expansion.
Breathing out,
Feel the sense of softening.
Just taking a couple more breaths,
Noticing the spaciousness that your inhale creates inside your body.
And how your muscles soften slightly with each out breath.
You can give yourself permission to take a break from thinking.
Instead allow your focus to move into feeling.
Allow thoughts to fade into the background as you focus in on feeling and sensing.
Focus in on how it feels to simply be.
Feel like you can set an intention to connect with the wisdom of your body and use this time to nurture yourself by directing compassionate attention to your whole being.
Begin by drawing your awareness to the space above your head and the top of your head.
You might even rest a palm on top of your head,
Feeling the warmth and weight of your palm resting on your head as you establish that connection to your body.
You can allow the hand to rest back down as you start to bring your focus to your forehead,
Softening any tension in the forehead.
Draw your awareness to your jaw.
We often carry tension in our jaw so take a moment to invite the jaw to unclench.
You'll know your jaw is unclenched if there's some space between your teeth.
So allow your teeth to part slightly,
Allowing the jaw to rest.
Bring your attention to your eyes,
Giving your eyes a break from taking in information from the external world and instead allowing your gaze to turn inward,
Connecting with your inner vision,
Your inner landscape,
Your inner environment.
Bring your awareness then to the front of your neck and throat,
Feeling any sensations there in the back of your neck.
Feel sensations in your shoulders,
In the tops of your shoulders,
The shoulder blades.
Let your awareness travel down both arms,
From the biceps to the elbows,
Feeling into your forearms and wrists,
The back of your hands and the palms of your hands,
Hands resting.
Use all ten fingers.
You can bring your awareness back up to your ribcage,
Starting with the front of your ribcage.
Notice that as you breathe in,
The front ribcage expands and as you breathe out,
The front ribcage settles in a little closer to your body.
You can breathe into the front portion of your lungs,
Feeling that expansive inhale and the settling sensation brought about by the exhale.
You might even notice that breath goes beyond the front ribcage and down into the abdomen.
Send your focus there,
Feeling breath expand in the abdomen on the inhale.
Feel the abdomen soften and settle on the exhale.
Bring your awareness into your right ribcage and your right lung,
Breathing into the right side of your body.
Shifting breath and awareness into the left lung,
Breathing into the left side of the body.
You can wrap your awareness around to the back ribcage and the back lungs,
Breathing into the back of your body.
Send your awareness down to your lower back,
Your hips,
Your legs,
The tops of your legs,
Shins,
Calves,
Ankles,
The tops of your feet,
The soles of your feet,
Your toes.
And notice the feeling of your whole self.
Send your awareness to sense your whole self,
Whole self resting,
Breathing,
Being.
Feel like you can bring your left hand to your forehead and as you feel your palm on your forehead,
Take a moment to honor the intelligence of your mind.
You can bring your right hand to your heart and feel the sensation of your palm resting in the heart space and honor the wisdom of your heart.
Allow the left hand to make its way to your abdomen,
Coming to rest on your lower abdomen and feeling the sensation of the palm resting in your abdomen.
Honor your inner sense of knowing.
You can rest both hands and return your awareness to your whole self.
Feeling for a moment a connection to your mind,
To your heart,
To your whole being.
And when you're ready,
You can gently open your eyes.
Sharing with you this compassionate connection to your whole self.
