Let's begin this meditation by coming into a position that best serves you today.
Maybe sat up with a straight spine,
Or lying down if that's what your body needs.
And dialing in your awareness to your body,
And your current experience from moment to moment.
Noticing the parts of your body being held by a surface.
Notice the stability of that surface beneath your feet.
And bringing your awareness to any distant sounds that you can hear.
And then,
Just releasing the need to label the sounds,
But just listening as they come and go,
Moment by moment into your awareness.
And bringing your awareness closer to the sounds that are in the room or space that you are in.
Listening to the sounds with your whole body.
And now noticing any sounds within your body.
Perhaps your digestive tract.
Or perhaps your breath flowing in and out.
And as you listen to the breath,
Start to feel the breath as you inhale and exhale.
Noticing the natural rhythm of your breathing.
The natural pauses in between breaths.
And allowing your awareness to open up to your whole body.
Noticing sensations on your body.
And noticing sensations inside your body.
And becoming present to any emotions that you are feeling at this time.
Recognizing what the emotion is.
And recognizing how the emotion feels in your body.
And there may be some feelings of fear.
Or judgement.
Perhaps shame.
Just noticing in a mindful intentional awareness.
And there may be some corresponding thought patterns that relate to this emotion.
Thoughts that might not be very kind to yourself.
And holding those in awareness as well.
And not involving or getting caught up in the thought.
Just recognizing what is present,
What is being stirred up.
Noticing how it feels to go to war with yourself.
And allowing these emotions to be present.
To be here.
Just for the time being.
A sense of welcoming anything that is there for you right now.
Rather than turn our backs on.
Fearful or difficult emotions.
Turning towards them with a compassionate and awareness for what is.
Allowing them space to be seen.
And just to be held.
Held in compassionate awareness from.
The safety of your heart space.
And you might like to say to these emotions.
What is it that you want me to hear.
Is there something you need from me in this moment.
Mindfully.
Awaiting a response.
Seeing if something comes to mind.
And if nothing comes to mind that is okay.
Telling yourself what you would like.
To hear.
To feel soothe and nurtured in this moment.
I am listening.
I'm here now.
And if it feels okay perhaps placing a hand on your heart space.
Feeling the warmth of your hand over your heart.
And telling yourself you are here.
You are love.
All parts of you are love.
Even the more challenging or difficult part.
When you may like to place your hands on another part of your body and give yourself a squeeze.
Some reassurance.
The giver and receiver of love.
Holding yourself with compassion and tenderness.
Taking a deep inhale through the nose down into your belly.
Breathing love in.
And using the exhale to release.
Inhaling love in.
And releasing on the exhale.
And one more time,
Breathing love in.
And releasing on the exhale.
And inviting any movement or flow that your body might wish to take in this moment.
Helping you flow with these emotions.
And again,
Feeling your body grounded to the earth.
Always rooted.
And if they're not already there,
Placing your hands somewhere on your body.
Inhaling love in.
Exhaling love out.
Knowing you can come back to this rain of self compassion whenever you need.
Namaste.
