Welcome to this meditation.
It's called Return to Tenderness.
Tenderness is a place we know deep inside of ourselves.
Sometimes we get lost,
We get distracted,
The external noise is too loud to really hear ourselves.
So this meditation is really intended to help guide you back to the place of tenderness within yourself.
Find yourself in a comfortable seat or laying down.
Rest your eyes.
Just begin to tune inward and take a sigh of relief.
You're here and choose to stay here with yourself.
Imagine that your breath is clearing a space for you.
A space where you can reside calmly,
Safely,
Softly.
Begin to drop into the body through the breath.
Giving yourself a really generous inhale down into the belly.
Exhale it out the mouth.
Just begin to notice what you're able to hear.
How is the tone of your inner voice?
How is your energy?
Let's take another full cycle of breath together.
Big inhale through the nose.
Calm breath out the mouth.
Start to lengthen the spine.
Soften the brow.
Notice if you've been kind of scrunching the brow.
Deepen thought.
Start to release some of those tiny muscles around the face and the eyes.
Notice if you can allow your shoulders to soften.
Sensing the space between the shoulders.
Just allow the arms and hands to rest.
Start to bring your awareness inside your palms.
Notice the sensation.
Notice the space around the heart.
See if you can allow your heart to relax.
Receiving your breath with ease and effortlessness.
Feel the earth supporting you,
The legs sinking deeper.
Bring your awareness to the soles of your feet.
Observing the space between each toe.
Really feel into your root system.
Staying tethered to your breath.
How does it feel to be in your body?
Being tender with ourselves involves being present and graciously witnessing the thoughts.
If something surfaces in your awareness that is overwhelming or sensitive,
See if you can support yourself here and hold yourself with a deeper sense of gentleness and full of empathy.
Perhaps using the affirmation,
I understand and I am here for you.
I understand and I am here for you.
Continue allowing the thoughts to drift.
Honor the noticing.
Going a little deeper,
Notice if you are observing your thoughts through a lens of aversion or acceptance.
Acceptance allows us to relinquish some attachment perhaps and help us create a little more freedom,
More space and continue resting on the inflow and the outflow of your breath.
As you deepen the breath,
What feels most sincere to offer yourself here?
Perhaps a blessing of appreciation,
Acknowledgement,
Admiration,
Tenderness.
Can you offer this tenderness out into the world?
Bringing your palms together at the heart,
Breathe in fully and clear it out.
I hope you carry this tenderness with you throughout the rest of your day.
Thank you for being here.
