Loving kindness for ourselves core mindful self-compassion meditation by Dalida Turkuoic Sit comfortably and place your hand Over your chest your belly or any other soothing place just so you can remind yourself of the intention of bringing affectionate awareness throughout the whole meditation meditation whenever you notice that your mind wanders away you may use the soothing touch as a Reminder to be right here right now and offering the phrases of loving kindness to yourself so before we begin take a look at the Phrases or words that you might need to hear right now Maybe you have already existing phrases,
Or there is A specific need arising right now perhaps the need for being loved feeling safe Belonging whatever that might be for you,
And if you are not Fully connected with your phrases just yet I just gently begin the intention of offering good wishes Loving kindness phrases to yourself by either repeating gently May I?
May I?
May I?
Or allowing the words to just come in naturally and now letting your breath come Into your body break nourishment perhaps you might want to release some tension in your shoulders Adjust your posture and allowing each incoming breath to remind you of your innate capacity to nourish yourself with kindness and Compassion letting the breath bring nourishment letting your out breath bring some ease and release Whenever your mind wanders away Gently kindly lovingly bring it back connecting with your breath feeling the sensation Of the gentle rhythm of breathing now.
Let's take few deep breaths just to give some space this affectionate awareness of the rhythm the gentle exchange between your in-breath and out-breath You may notice that your mind is already feeling restless,
And that's just okay That's what mind does so right now Releasing the attention to the breath and inviting your mind to come back to your phrases gently Gently whispering them into your own ear at first the words that you might want to hear right now Allowing the words to become alive Gently bringing phrases those phrases that are most meaningful to you right here right now Gently reminding yourself nowhere to go nothing to do just offering these kind wishes to yourself I think this whisper the inner whisper sound like poetry Finding the rhythm between each phrase just repeating one May I may I may I I think the words come closer to you into you?
Let them go through you around you with each and every cell filling in your body I think this loving-kindness resonance begin to transmit from one cell to the other gifting yourself with kindness and good wishes whenever you notice that your mind wanders away you can just refresh your intention by sensing the Soothing touch of your hand resting on your chest your belly or in your lap and then coming back to your phrases And words that you're longing to hear Offering these words of kindness as if you would offer them to a dear person a friend or a child softly lovingly and noticing that the voice really matters at any time you notice that the voice is a little robotic and it's often that you sense your Kindness towards yourself through the quality of your voice Or you may even borrow voice of someone who has gifted you with kindness Collecting the words and back over and over again Offering the phrases you're longing to hear letting them come to you Surround you into you through you over and over again May I?
May I?
May I?
Letting these phrases Come to you easy effortlessly letting yourself Be free of any worry if you're doing it,
Right Just letting the words find you if at any moment you lose the connection with the words Just remembering you can also offer the intention of being open to receive Anything that is there that you might need at the moment Just by whispering these phrases May I?
May I?
May I?
Then finally releasing the phrases and resting quietly feeling the sensations in your body Soothing touch and whatever arises just sitting Sensing resting for a few moments whenever you're ready opening your eyes adjusting your posture and Welcoming your next breath next smile enjoy
