Easing your way into a comfortable position that will support you in the next few minutes.
Making any gentle movements that you might need before settling into stillness.
Remember,
It is okay to move any time during this practice,
If you haven't already.
Gently closing down the eyes or maintain a soft,
Gentle gaze.
Start by taking a few deeper,
Fuller breaths.
With every exhalation,
See if you can just soften the body a little,
Allowing your breath to return to its natural rhythm.
I invite you to do a quick scan to see if there is any critical thought,
Harsh self-judgment or feelings of unworthiness that are present.
Perhaps beneath it could be shame,
Anxiety,
Fear of failure or anger.
Whatever it is,
Give yourself permission to feel whatever arises.
There's no need to push it away or to fix it.
Simply allow it to be exactly as it is this very moment.
And if you can,
Softly make a mental note as to what you are experiencing.
With kindness and gentleness,
Become curious as to what does this feel like?
Where can you sense it in your body?
What are the thoughts and beliefs around this feeling?
What does this feeling want from me?
Just allow yourself to fully experience whatever arises and sit with this feeling or sensation for the next couple of breaths.
Now sensing into the heart space,
If it feels right,
You may place your hands compassionately over the heart or simply visualize it.
You might like to say these phrases to yourself.
I love you.
I am with you.
It will be all right.
And maybe if you find it difficult to receive those phrases,
Bring to mind someone that you love.
It doesn't have to be human.
It could be your pet.
Visualize them standing in front of you,
Wanting the best for you,
Telling you these phrases.
I love you.
I am with you.
It will be all right.
And if you can,
Visualize a warm,
White light pouring into your heart space,
Radiating your whole being,
Nourishing you with unconditional love and acceptance of who you are.
Let's take a few moments to sense into that presence,
Giving yourself permission to receive the kindness and tenderness you deserve.
Now as this practice comes to a close,
Begin to deepen your breath once again,
Inviting some gentle movement into the body and in your own time,
Becoming aware of your surroundings.
When you are ready,
Gently blinking your eyes open to a soft,
Steady gaze.
Thank you for practicing with me.
I hope you have a beautiful day or evening ahead.
