The following meditation is called Healing Embrace.
Please take a few moments to settle into a comfortable sitting position.
If you feel comfortable,
You can close your eyes fully or partially.
Take three deep breaths to settle into your body and into this present moment.
Breathing in,
I calm my body.
Breathing out,
My body is at ease.
When you are ready,
Bring your attention to your hands,
Noticing the sensation of whatever they are touching.
Imagine that your hands are beginning to fill up with kindness.
However you can imagine that happening.
Your hands are full of kindness,
Openness,
Compassion,
Warmth and love.
On your next in-breath,
Lift your right hand and place it on top of your left hand.
Give your hand a gentle squeeze,
A caring embrace.
Just notice what this feels like,
The sensation of holding your own hand.
Notice your response,
What is going through your mind.
Notice without judging or analyzing what thoughts arise.
Just embracing your left hand with kindness.
Be aware first of the surface of your hand but then let your awareness move deep into the center,
To the bones that give your hand strength,
To the muscles that allow it to write,
Type or help you hold whatever you need.
Be aware of both the surface and the deeper essence of your body.
Now,
Lift your left hand and place it on top of your right hand.
Once again giving your hand a gentle,
Caring touch or squeeze.
Notice what this feels like.
Notice your response.
Notice the physical sensation in your body.
Notice what is going through your mind.
Notice your emotions.
What thoughts arise.
Simply embracing and holding yourself with kindness.
Next,
Interlock your fingers and allow yourself to hold yourself within the palm of your two hands for a few moments.
Embrace and hold yourself with kindness.
Revenge your body and allow your hands to heal you as best as you can.
On your next in-breath,
Unlock your hands and move them to your thighs,
Gently placing them wherever it feels comfortable.
Perhaps wondering if you can embrace with a sense of appreciation.
Completely relaxing,
Allowing tenderness for all the feelings this may bring up.
Next,
Slowly move your hands to your stomach.
Repeat resting with the movement of your stomach as you breathe.
Noticing your reaction.
Continuing to feel the kindness from your hands.
A sense of holding yourself in tenderness.
On your next in-breath,
With curiosity and loving kindness,
Slowly open both of your arms wide as though you are preparing to hug someone.
And as you breathe out,
Wrap your arms around your body.
Give yourself a mindful hug.
Take three breaths and be fully present in this moment.
Be fully present in the warmth of your own embrace.
Breathing in,
Release your own embrace.
Breathing out,
Place both of your hands over your heart.
Being aware of your breathing.
Feeling the caring quality of your heart.
Letting it come through your hands.
Letting all the mental chatter just come and go.
Come and go.
Coming back to a sense of tenderness and caring.
In the last few moments of this process,
You can continue to rest your hands where they are or if you feel there is another part of your body that could use a tender,
Caring embrace.
Move your hands there.
Continuing to rest with a sense of warmth towards yourself.
For the last few moments,
Continue to breathe and rest quietly in your own body knowing that you can return to this healing embrace meditation anytime you wish to attend to your mind,
Body and soul.
Breathing in,
I embrace my body.
Breathing out,
I heal my body.
In-breath.
Out-breath.
In-breath.
Out-breath.
In-breath.
Out-breath.
Out-breath.
Out-breath.
